You can't get much healthier than tomatoes and lentils. Mix it with some pasta for a very healthy Pasta with Tomato Lentil Sauce dish.
1 cup diced onion
1-1/2 teaspoon freshly minced garlic
1-1/2 teaspoon dried basil
1-1/2 teaspoon dried oregano
1/4 cup dry red wine
1/2 cup dry lentils or 1 cup cooked
1-1/2 cups water
1-1/2 cups tomato puree
Freshly ground black pepper
2-1/2 ounces dried pasta per serving
Braise the onions, garlic, basil, and oregano in red wine. (If you are using cooked lentils, ignore the information regarding lentil preparation and omit the bay leaves.) While the onions are cooking, put the lentils and bay leaves into a separate pot with 1-1/2 cups water and cook for 30 minutes, until done. Do not overcook the lentils because they will need to retain their shape.
After the onions have softened, add the tomato puree. Let cook for approximately 20 minutes, until some of the liquid is reduced and the sauce has thickened.
When the lentils have finished cooking, remove the bay leaves. Drain the lentils and add them to the sauce. Add salt and pepper to taste.
Cook the pasta in a large pot of boiling water, according to package directions without using salt, until al dente -- tender but firm to the bite. Drain. Serve the sauce over the pasta.
Note: This very hearty sauce works with lasagna as well.
Recipe makes 4 servings (2-3/4 cups).
Serving size: 3 meatballs with spaghetti and sauce
Calories: 459; Total Fat: 14g; Saturated Fat: 4g; Cholesterol: 56mg; Sodium: 414mg; Carbohydrates: 55g; Fiber: 3g; Protein: 29g
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