Christie's Hearty Lentil Pasta Sauce

12 60 229
Ingredients Minutes Calories
Prep Cook Servings
20 min 40 min 8
Christie's Hearty Lentil Pasta Sauce
Health Highlights


2 tbsp Avocado oil
2 medium Yellow onion (diced, or a white or red onion, whatever you have)
2 large Carrots (grated, or one large)
2 medium Zucchini (grated, or one large, or two small whatever you have)
2 tbsp Italian herb seasoning, McCormick
2 tsp Hot pepper (chili) flakes
8 clove(s) Garlic (minced)
2 tsp Salt and pepper (to taste)
4 can(14oz) Crushed tomatoes canned (or one large 28oz crushed tomato can)
4 tbsp Tomato paste, canned
1 cup Red lentils, split (rinsed)
4 cup Vegetable stock/broth, low sodium


This creates a nice thick, hearty sauce comparable to a bolognese. If this is your first time using lentils in a pasta sauce, I would start with 1 cup, then try 1 1/2 cup. You can also puree this sauce at the end if you have pickier eaters who may not like the chunks, even if they are small.  

1. Saute onions on medium/high until slightly soft 2-3 mins, add carrots & zucchini, saute for another 7-10 mins until it is all just a little brown. 

2. Add Italian blend, chili flakes, some salt & pepper and stir well, letting the spices get coated and warmed through, about a minute. 

3. Add all the rest of the ingredients and stir well. Let this all simmer down for at least 20 minutes, but up to an hour or more is fine. Adjust seasoning as per your taste - you may need more or less salt depending on your stock or crushed tomatoes.

4. Serve with your favourite pasta, in a lasagna, on spaghetti squash or just with garlic bread as a dip!

This is a very flexible recipe - you can substitute the vegetables - I have used diced celery or mushrooms in place of either carrot or zucchini, any 2-3 of any of those is great in this recipe!  


Recipe by Christie Collins

Nutrition Facts

Per Portion

Calories 229
Calories from fat 43
Calories from saturated fat 5.6
Total Fat 4.8 g
Saturated Fat 0.6 g
Trans Fat 0
Polyunsaturated Fat 3.4 g
Monounsaturated Fat 8.0 g
Cholesterol 0
Sodium 813 mg
Potassium 1246 mg
Total Carbohydrate 39 g
Dietary Fiber 8.7 g
Sugars 5.2 g
Protein 11.8 g

Dietary servings

Per Portion

Meat Alternative 0.5
Vegetables 3.6

Energy sources