Protein-Packed Vegetarian Recipe

Lentil Pasta with Peppers and Pine Nuts

Average: 5 (2 votes)
(2 votes)
Lentil Pasta with Peppers and Pine Nuts

Lentil pasta with peppers and pine nuts - Vegetable protein power par excellence

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Health Score:
97 / 100
25 min.

Healthy, because

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Nutritional values

Yogurt is a boon for the intestines due to its lactic acid bacteria and promotes digestion. Lentil or Pea noodles score with many valuable ingredients such as fiber, calcium, magnesium, iron, and zinc - especially the B vitamins from the legumes strengthen our nerves.

You can get lentil or pea pasta in many supermarkets and health food stores. If you can't get any, you can use pasta made from chickpeas or regular whole wheat pasta instead.

1 serving contains
(Percentage of daily recommendation)
Calorie409 cal.(19 %)
Protein26 g(27 %)
Fat11 g(9 %)
Carbohydrates49 g(33 %)
Sugar added0 g(0 %)
Roughage16 g(53 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E6 mg(50 %)
Vitamin K14.5 μg(24 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.5 mg(45 %)
Niacin9 mg(75 %)
Vitamin B₆0.8 mg(57 %)
Folate186 μg(62 %)
Pantothenic acid1.7 mg(28 %)
Biotin17 μg(38 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C228 mg(240 %)
Potassium1,405 mg(35 %)
Calcium157 mg(16 %)
Magnesium158 mg(53 %)
Iron6.1 mg(41 %)
Iodine16 μg(8 %)
Zinc4.3 mg(54 %)
Saturated fatty acids2.8 g
Uric acid169 mg
Cholesterol8 mg
Complete sugar16 g


1 red onion
2 garlic cloves
2 red Bell pepper
1 yellow Bell pepper
3 Tbsps olive oil
1 tsp dried oregano
1 Tbsp balsamic vinegar
3 Tbsps Pine nuts
1 handful parsley
10 ozs Pea noodles or Lentil noodles (e.g. fusilli)
10 ozs Yogurt (low-fat)
1 organic lemon (shell)
How healthy are the main ingredients?
Pine nutsolive oilparsleyoreganooniongarlic clove

Preparation steps


Peel onion and garlic, finely dice both. Halve, seed, wash and dice the peppers.


Heat oil in a frying pan. Sauté diced onion in it for 3 minutes over medium heat. Add bell pepper and fry for 3-4 minutes. Add garlic and oregano, deglaze with balsamic vinegar, cover, and sauté over low heat for 3-4 minutes.


Meanwhile, toast pine nuts in a hot frying pan without fat over medium heat for 3 minutes. Wash parsley, shake dry, pluck leaves and finely chop half of them. Cook noodles according to package directions in plenty of boiling salted water for 7-9 minutes until al dente; then drain in a colander.


Meanwhile, mix yogurt with salt, pepper, half of lemon zest, and juice until smooth, and add chopped parsley. Arrange pasta on plates, drizzle with sauce and remaining lemon juice, and scatter bell pepper vegetables on top. Decorate everything with pine nuts, remaining lemon zest, and remaining parsley.