In this recipe for Lentil Marinara I make my favorite marinara sauce even healthier by adding peppery, delicious French lentils. 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 have at any time at least a dozen types of lentils and beans in my pantry, including the many types used in Indian cuisine. French lentils are also always on hand because I love their unique flavor, which needs very little embellishment to transform into utter deliciousness. My French Lentil Dal with Cauliflower is a favorite that we make often.
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 I am willing to bet you have all, or 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.
Try it! With more than 7 grams of protein and nearly 9 grams of fiber in each serving, you really can't afford not to. 🙂
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Try these recipes next:
- Slow Cooker Lentil Bolognese
- One Pot Curried Spaghetti with Kale
- Linguini Fini with No Cook Tomato Sauce
- Pasta Avocado
- Creamy Polenta with Wild Mushrooms
- Mushroom Barley Risotto in a Pressure Cooker
- The Best Vegan White Pasta Sauce. Ever.
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Vegan Lentil Marinara
Ingredients
- 1 cup French lentils
- 8 cloves garlic, crushed, then cut into thin slivers
- 28 oz San Marzano Tomatoes (or any plum tomatoes. Crushed the canned 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 (see recipe notes)
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.
Recipe notes
- Click here for a recipe for homemade vegetable stock. If you want to be completely oil-free, skip the step for sauteeing the veggies.
Nutrition
Rebecca
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
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
Now this is a recipe I think I can try... Thank you!
Love your blog.
🙂
Amarthya
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
Hi Amarthya, yes, it would be awesome with a baguette-type bread!