Whole-wheat pasta with red lentil tomato sauce

Serves 2 · 40 min · vegetarian · beans

Calories: 625 · Protein: 28 g · Carbs: 114 g · Fat: 11 g · Fiber: 20 g

Contains: wheat

Ingredients

• 6 oz whole-wheat pasta
• ½ cups red lentils
• 1 can crushed tomatoes (14.5 oz can)
• 1 yellow onion
• 3 cloves garlic
• 1 tsp dried oregano
• 1 tbsp olive oil
• ½ tsp salt

Steps

1. Rinse the red lentils in a fine-mesh strainer and drain.
2. Heat the oil in a medium saucepan over medium heat. Cook the finely diced onion 5 minutes, until soft.
3. Add the minced garlic and oregano. Stir for 30 seconds.
4. Add the lentils, crushed tomatoes and 1 cup of water. Stir and bring to a gentle simmer.
5. Partially cover and cook 18 to 22 minutes, stirring every few minutes, until the lentils are soft and the sauce is thick. Add a splash of water if it gets too thick before the lentils are tender. Stir in the salt.
6. Meanwhile, cook the pasta in boiling water following the package directions, until al dente. Drain.
7. Serve the sauce over the pasta.

Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.

Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.