4 servings. 40 mins. 30g Protein, 450 calories
Packed with over 30 grams of protein per serving and boasting a calorie count under 450, this dish is a dream come true for those seeking a satisfying and health-conscious meal. This recipe provides protein punch but also offers a rich source of dietary fibre, vitamins, and minerals. Simmered in a flavourful tomato sauce, these lentils become tender and hearty, mimicking the texture and heartiness of traditional bolognese without any animal products. Whether you’re a seasoned vegan or simply looking to incorporate more plant-based options into your diet, this dish is sure to become a beloved staple in your culinary repertoire.
1/4 Yellow Onion (finely chopped)
2 Garlic (clove, minced)
1/3 tsp Oregano
1 pinch Red Pepper Flakes
100g Dry Red Lentils (rinsed)
15g Tomato Paste
350ml Vegetable Broth
125g Tomato Sauce
15ml Balsamic Vinegar
375g Vetta High Protein Pasta or other High Protein / Legume Pasta
Nutritional Yeast (optional)
- To a pot over medium heat add the onion, garlic and water. Cook until the
onion begins to soften and water evaporates. Add the oregano, salt and red
pepper flakes and cook for an additional minute.
- Stir in the lentils and tomato paste. Add the vegetable broth, tomato sauce and
half of the balsamic vinegar and stir to mix well. Bring the sauce to a gentle boil
then reduce heat and simmer for about 30 minutes or until lentils are tender.
Stir in the remaining balsamic vinegar and continue to simmer for 2 to 3
minutes more. Season with additional salt if needed.
- Meanwhile, cook the pasta according to package directions. Reserve some of
the starchy cooking liquid before draining the pasta.
- To assemble, set half of the lentil sauce aside. Stir the reserved cooking liquid
into the lentil sauce, adding a little at a time until your desired thickness is
- Toss the cooked penne noodles with the sauce. Divide the pasta
between plates and top with the the remaining lentil sauce and nutritional yeast, if
- using. Enjoy!
Amount per serving – recipe makes 4 serves
- Calories – 445
- Fat – 2g
- Saturated Fat – 0g
- Carbs – 69g
- Fiber – 14g
- Protein – 32g