Clean Eating Lunch

Veggie Rotini with Tomato Sauce, Lentils and Feta

5
Average: 5 (8 votes)
(8 votes)
Veggie Rotini with Tomato Sauce, Lentils and Feta

Veggie Rotini with Tomato Sauce, Lentils and Feta - Smart pasta. Photo: Iris Lange-Fricke

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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
717
calories
Calories

Healthy, because

Even smarter

Nutritional values

Those who want to eat a protein-rich diet despite a vegetarian one should choose lentils. The Veggie Rotini dish with tomato sauce, lentils and feta provides plenty of protein. Lentils are particularly responsible for this. These also score points with haematopoietic iron and stress-reducing magnesium. The canned tomatoes also shine with the cell-protecting lycopene and potassium, which lowers blood pressure.

For this dish you can also use chickpeas or beans instead of lentils. These are also available in canned form and no longer need to be cooked. The Veggie Rotinii with tomato sauce, lentils and feta are excellent as a meal-prep dish and can be taken in the keep-fresh box. The recipe is ideal for the office or eaten cold as a salad on the picnic blanket.

1 serving contains
(Percentage of daily recommendation)
Calorie717 kcal(34 %)
Protein31 g(32 %)
Fat20 g(17 %)
Carbohydrates100 g(67 %)
Sugar added0 g(0 %)
Roughage22 g(73 %)
Vitamin A1.1 mg(138 %)
Vitamin D0 μg(0 %)
Vitamin E4.1 mg(34 %)
Vitamin K42.3 μg(71 %)
Vitamin B₁1.4 mg(140 %)
Vitamin B₂0.5 mg(45 %)
Niacin11.9 mg(99 %)
Vitamin B₆0.8 mg(57 %)
Folate154 μg(51 %)
Pantothenic acid2.1 mg(35 %)
Biotin14.5 μg(32 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C52 mg(55 %)
Potassium1,533 mg(38 %)
Calcium191 mg(19 %)
Magnesium234 mg(78 %)
Iron9.1 mg(61 %)
Iodine29 μg(15 %)
Zinc5.6 mg(70 %)
Saturated fatty acids6 g
Uric acid209.1 mg
Cholesterol17.4 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 ¾ ounces Lentils (food group)
1 shallot (clove)
1 garlic (clove)
1 carrot
1 zucchini
2 tablespoons olive oil
½ teaspoon Chili paste
7 ounces chunky tomatoes (can)
salt (kosher)
Black pepper (freshly ground)
1 sprig thyme
7 ounces Cherry tomatoes
1 ¾ ounces Feta
7 ounces Whole wheat rigatoni (Veggie Rotini)
How healthy are the main ingredients?
shallotgarliccarrotzucchiniolive oilsalt

Preparation steps

1.

Cook the lentils in twice the amount of boiling water for 25 minutes until soft. Then allow to drain.

2.

Meanwhile, peel and chop the shallot and garlic. Clean, wash and chop the carrot and zucchini.

3.

Heat oil in a pot, sauté shallot and garlic for 3 minutes over medium heat, then add carrot, zucchini and chili paste and sauté for 5 minutes. Then add the tomatoes and cook for another 4 minutes over low heat. Wash the thyme, shake dry and dab off the leaves. Season sauce with salt, pepper and thyme.

4.

Cook the pasta according to the package instructions in plenty of boiling salted water for 8 minutes until al dente. Then allow to drain. Season the finished lentils with salt and pepper. Wash and quarter the tomatoes. Crumble the feta.

5.

Put the pasta in bowls, add the sauce with the lentils and tomatoes and serve sprinkled with the feta.