Greek Lentil Pasta


Prep Time

15 minutes of slicing and dicing

Prep Notes

This recipe has four prep parts so it's a project but will make enough for several nights:  Clean and dice veggies, saute veggies, cook sauce, cook pasta.  

Cooking Time

60-80 minutes

Yields

8+ servings

Ingredients

5 medium carrots, scrubbed and small dice (2 ½ cups)

1 large onion, coarsely chopped

1small fennel bulb, small dice (*see below)

4-5 cloves garlic, minced

¼ cup extra virgin olive oil

1#of dry brown lentils, rinsed and drained (about 2 cups)

3 cups water

2cups low-sodium chicken broth

1,28-ounce can diced tomatoes, undrained

2,8-ounce cans no salt added tomato sauce

2 tsp dried thyme

* ¼ tsp ground fennel (I use if I don’t have fresh fennel)

½ tsp Greek seasoning (Penzey’s) or substitute oregano

¼ tsp salt

¼ tsp freshly ground black pepper

1 #thin whole-wheat spaghetti (or other whole grain pasta)

Extra olive oil to drizzle

Parmesan cheese (optional)

Directions

  1. In a large saucepan or Dutch oven, cook carrots, fennel, onion, garlic, in the ¼ cup olive oil over medium-high heat for about 5-7 minutes, stirring occasionally.  Add lentils, broth and water.  Bring to a boil, reduce heat, and simmer covered for 30-35 minutes or until lentils are tender.
  2. Add undrained tomatoes,tomato sauce, thyme, Greek Seasoning, salt and pepper.  Return to boiling.  Reduce heat and simmer uncovered, about 30 minutes or until desired consistency. (You may want to add another 8-ounce can of tomato sauce at this point).
  3. Meanwhile, cook the pasta according to package directions. Drain.  For each 1 cup of pasta, top with ¾ cup of lentil sauce and drizzle with 1 tsp EVOO.  Sprinkle with Parmesan if desired.  Makes 12 cups of sauce so there will be plenty to freeze.

Notes

Per serving:  330 calories, 9 grams fat, ( only one saturated), sodium 155 mg, 13g fiber, 65 grams carbs. 


Credit

Prairie Health Companion