Pasta with Lentil Sauce

5
Average: 5 (3 votes)
(3 votes)
Pasta with Lentil Sauce
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Health Score:
7,0 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
570
calories
Calories

Healthy, because

Even smarter

Nutritional values

This pasta is rich in plant protein from the lentils.

Add a nut-based cheese on top of this pasta for added flavor and protein.

1 serving contains
(Percentage of daily recommendation)
Calorie570 kcal(27 %)
Protein18.65 g(19 %)
Fat10.32 g(9 %)
Carbohydrates97.77 g(65 %)
Sugar added0 g(0 %)
Roughage6.36 g(21 %)
Vitamin A696.63 mg(87,079 %)
Vitamin D0 μg(0 %)
Vitamin E0.41 mg(3 %)
Vitamin B₁0.11 mg(11 %)
Vitamin B₂0.07 mg(6 %)
Niacin1.72 mg(14 %)
Vitamin B₆0.18 mg(13 %)
Folate99.7 μg(33 %)
Pantothenic acid0.4 mg(7 %)
Biotin1.57 μg(3 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C9.31 mg(10 %)
Potassium750.11 mg(19 %)
Calcium83.94 mg(8 %)
Magnesium29.34 mg(10 %)
Iron5.93 mg(40 %)
Iodine0.75 μg(0 %)
Zinc0.8 mg(10 %)
Saturated fatty acids1 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
1 onion
1 garlic
2 teaspoons ginger
2 carrots
7 ounces Red Lentils
2 tablespoons olive oil
2 tablespoons Tomato paste
3 ounces dry white wine (vegan)
10 ounces Vegetable broth
1 sprig rosemary
1 bay leaf
14 ounces Whole wheat rigatoni (or spelt pasta)
salt
2 tablespoons Ajvar (vegan)
freshly ground peppers
ground paprika (sweet)
How healthy are the main ingredients?
oniongarlicgingercarrotLentilolive oil

Preparation steps

1.

Peel onion, garlic and ginger and finely chop. Peel carrot and cut into approximately 1/2 inch cubes. Rinse lentils in a colander.

2.

Heat oil in a saucepan and sauté onion, garlic and ginger. Add carrots and tomato paste and fry briefly, then add wine. Add broth and lentils. Add rosemary and bay leaf and simmer for 5-8 minutes.

3.

Cook pasta in a pot of boiling salted water until al dente.

4.

Season the sauce with salt, ajvar, pepper and paprika. Remove bay leaf and rosemary. Drain pasta, add to the saucepan, mix and serve immediately. Serve garnished with rosemary if desired.