22 | 75 | 482 |
Ingredients | Minutes | Calories |
Prep | Cook | Servings |
35 min | 40 min | 9 |
500 gm | Pasta, Rigatoni, whole wheat, dry (or bucatini or rigatoni pasta ) |
2 tbsp | Bread crumbs, whole wheat |
1 medium | White onion (thinly chopped) |
2 clove(s) | Garlic (minced) |
1 1/2 cup | Crushed tomatoes canned (low sodium, or homemade or canned tomato sauce) |
1 cup | Lentil medley, raw (red ) |
1 1/2 cup | Vegetable stock/broth, low sodium |
1 tsp | Salt |
1/2 tsp | Black pepper |
1 tsp | Oregano, dried |
2 tbsp | Basil, fresh (chopped) |
2 tbsp | Parsley, fresh (chopped) |
120 gm | Cashew nuts, raw |
3 tbsp hulled | Sunflower seeds |
2 tbsp | Nutritional yeast |
1 l | Water, filtered |
5 tbsp | All-purpose white flour |
5 tbsp | Extra virgin olive oil |
1 tsp | Salt |
1 tsp | Nutmeg, ground (freshly ground) |
1 tsp | Black pepper (freshly ground) |
2 tbsp | Parmesan cheese, vegan (optional, for sprinkling, or breadcrumbs) |
Lentil sauce:
Pasta:
Bechamel sauce:
Grain | 2.4 |
Meat Alternative | 0.8 |
Vegetables | 0.7 |