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Lentil Spaghetti Sauce

Makes 6 servings

Whole-wheat, spinach or plain spaghetti or fettuccine — all can be served with this tasty sauce. If you’re making this for vegetarians, substitute vegetable broth for the beef broth.

Ingredients

1 tbsp vegetable oil 15 mL
1  large onion, chopped 1 
1  large stalk celery, chopped 1 
2  cloves garlic, chopped 2 
1 cup dried red lentils, washed 250 mL
2 cups beef broth or water 500 mL
1  can (51⁄2 oz/156 mL) tomato paste 1 
3/4 cup water 175 mL
1 tbsp chopped fresh parsley 15 mL
1/2 tsp dried oregano 2 mL
1/2 tsp salt 2 mL
pinch cayenne pepper pinch
  Grated Parmesan cheese  

Instructions

Step 1
In a large saucepan, heat oil over medium heat; cook onion, celery and garlic for about 5 minutes or until tender. Add lentils and beef broth; cover and cook over low heat for about 35 minutes or until lentils are tender.

Step 2
Add tomato paste, water and seasonings; cook, covered, for about 15 minutes or until lentils are soft and mushy. Serve over cooked spaghetti; sprinkle with cheese.

Tips

Lentils come in red, green and brown. Brown and green hold their shape better and are usually used in salads. Red, which break down during cooking, are used here because they dissolve in the sauce. 

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 171
4%
Fat / Lipides 2.8 g
Saturated / saturés 0.3 g
+ Trans / trans 0.1 g
Cholesterol / Cholestérol 0 mg
28%
Sodium / Sodium 666 mg
9%
Carbohydrates / Glucides 28.2 g
24%
Fiber / Fibres 5.9 g
Sugars / Sucres 6.5 g
Protein Protéines 10.7 g
5%
Vitamin A / Vitamine A
18%
Vitamin C / Vitamine C
4%
Calcium / Calcium
31%
Iron / Fer
DIETITIAN’S MESSAGE
Lentils provide an abundance of carbohydrates, protein and fiber and can be the basis for an economical meal. Serve this sauce over the pasta of your choice or use it as sauce for lasagna. The combination of lentils and pasta in this recipe provides complete protein.
Contributor
Lise Bélisle
Cook Great Food - Dietitians of Canada. 2001. Published by Robert Rose Inc.

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