This recipe for lentil marinara, made with French puy lentils, is a healthy spin on a classic Italian marinara sauce. There's no added oil here; instead, use vegetable broth for flavor and more healthfulness. A gluten-free, nut-free, soy-free and oil-free recipe with just 108 calories per serving.
I make marinara sauce at least once a week because Jay is nuts about it. And as much as I love it and appreciate its healthfulness, I realized that I wouldn't mind adding some extra nutrition to it, especially in the form of some healthy protein and fiber. Ergo, my French Lentil Marinara Sauce.
I keep French lentils on hand because I love their unique flavor, which needs very little embellishment to transform into utter deliciousness in recipes like this lentil bolognese. French lentils are also what I use in this lentil marinara.
I can't club this under the "30 minutes or under" group simply because the lentils require about 20-30 minutes to tenderize, but a lot of your time making this sauce is hands-free. So there is no reason why you cannot multi-task thoughtfully while making this sauce, and get dinner on the table in under 45 minutes.
There are just five ingredients in this sauce: lentils, tomatoes, garlic, oregano (or basil), and red pepper, and you probably have most of these in your kitchen already. Vegetable stock is nice in this recipe for more flavor, but you can sub it with water, at a pinch.
Recipe card
Vegan Lentil Marinara
Ingredients
- 1 cup French lentils
- 8 cloves garlic (crushed, then cut into thin slivers)
- 28 oz canned San Marzano tomatoes (or any plum tomatoes. Crushed the tomatoes into a coarse puree with your fingers. San Marzano tomatoes are best in a marinara, but if you can't use these, sub with an equal amount of canned plum tomatoes)
- 1 teaspoon red pepper flakes
- 1 tbsp oregano (Use 4-5 basil leaves for a variation)
- Salt and ground black pepper to taste
- 1 cup + 2 tbsp vegetable stock
Instructions
- Wash the French lentils and place in a saucepan covered with at least two inches of water. Bring to a boil, cover, lower heat, and cook 20 minutes or until the lentils are tender. Drain and set aside.
- In a large saucepan, heat 2 tablespoon of the vegetable stock. Add the garlic and saute, stirring frequently, until the water dries up and the garlic is fragrant. This should take no more than 2 minutes.
- Add the tomatoes with all the juices, red pepper flakes and oregano. Add the remaining one cup of vegetable stock and bring to a boil.
- Stir well and let the sauce cook for 15 minutes. The sauce should have patches of bright orange liquid on top.
- Stir in the cooked lentils. Season with salt and add ground black pepper if desired. Let the sauce cook another five minutes, stirring it a couple of times.
- Serve hot over a bed of pasta.
Nutrition Information
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More yummy recipes with lentils
Rebecca says
Hi Vaishali, A big thank you for this recipe. Because I just love to cook as well....I have added to your delicious recipe the following.... half an onion with the garlic, mixed Italian spices, then roasted the following veg....squash, red peppers, green beans, brocolli, in olive oil and Italian spices salt pepper.. I topped those on the pasta sauce and again what a great meal! From a 5 yr vegan and one who has been following you for one year...Thank you for all the wonderful ideas and meals you have given us!
Shez says
This recipe is absolutely delicious. I made up a pot of it and served it on steamed kale (for me), black bean pasta (for DH) and on rice penne for my kid. Next time I might add some nut cream just to aid the absorption of nutrients.
I love your blog!! Every recipe I've made from your site has been a winner. Currently, I'm working my way through all your mushroom recipes.
Chris says
Now this is a recipe I think I can try... Thank you!
Love your blog.
🙂
Amarthya says
Love it! I remember eating beans and Pasta many years ago in England, which was some kind of happening thing at the time. I didn't find it very good but this sounds like the super ultra high class cousin of that and I'm going to definitely road test this recipe. I bet this marinara would also be good on a baguette like the West African Bean sandwiches.
Vaishali says
Hi Amarthya, yes, it would be awesome with a baguette-type bread!