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Lentil Spaghetti

Some days call for simple, steady, nourishing food. The kind that quietly simmers on the stove, fills the kitchen with warm tomato-garlic aromas, and reminds you that healthy eating doesn’t need to be complicated or expensive.

This Lentil Spaghetti is one of those back-pocket recipes I love keeping in my Kookbook. It’s cozy, hearty, full of plant-based protein, and made with pantry staples most of us already have on hand. A slow-simmered lentil sauce, a swirl of spaghetti, and a sprinkle of Parmesan — simple, satisfying, and family-friendly.

It’s also a perfect Meatless Monday meal — comforting enough to feel like a treat, yet wholesome enough to support a healthy lifestyle. Just right for a chilly Nova Scotia evening when you want comfort food that still loves your heart back.

What makes it healthy

Lentils

  • Excellent plant protein
  • High in fiber → keeps you full
  • Helps support heart health
  • Supports blood sugar balance

Tomatoes & tomato paste

  • Rich in antioxidants (lycopene)
  • Anti-inflammatory benefits

Olive oil

  • Heart-healthy fat
  • Mediterranean-style cooking

Garlic & onion

  • Natural immune and anti-inflammatory boosters

Spaghetti

  • Provides energy
  • Can easily be swapped to whole-grain or legume pasta for even more fiber

Low added sugar

  • No refined sugar at all

Low saturated fat

  • Only a small sprinkle of Parmesan

🫶 Overall Nutrition Profile

✔ High fiber
✔ Good plant protein
✔ Low saturated fat
✔ No added sugar
✔ Heart-healthy
✔ Diabetes-friendly
✔ Anti-inflammatory
✔ Budget-friendly
✔ Comfort-food cozy

It’s exactly the kind of recipe that fits my Mediterranean / healthy-comfort vibe.

Kimberley 💜

Prep Time 15 mins
Cook Time 1.25 hr
Total Time 1 hr 30 mins
Ratings 5 from 1 votes
Cooking Method:
Cuisine: ,
Courses:
Difficulty: Beginner
Servings: 8
Calories: 340
Best Season: Suitable throughout the year
Dietary: Diabetes-Friendly, Heart-Healthy, High fiber, Low in Saturated Fats, No Added Sugar, Vegetarian
Description

A thick, savory lentil and tomato sauce slow-simmered with garlic and herbs, served over spaghetti and finished with a touch of Parmesan. High in fiber, rich in plant protein, and full of cozy Mediterranean-inspired flavor.

Ingredients
  • 3/4 cup onion (chopped)
  • 1 tablespoon olive oil
  • 2 cloves garlic (minced)
  • 1 1/2 cups dried lentils (rinced)
  • 4 cups vegetable broth
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon cayenne pepper
  • 1 can diced tomatoes, undrained (14 1/2 ounces)
  • 1 can tomato paste (6 ounces)
  • 1 teaspoon white vinegar
  • 1 1/2 teaspoons dried basil
  • 1 1/2 teaspoons dried oregano
  • 12 ounces uncooked spaghetti
  • 1/4 cup shredded Parmesan cheese
Instructions
  1. 1
    In a large saucepan lightly coated with cooking spray, sauté the onion in olive oil until tender.
  2. 2
    Add the garlic and cook 1 minute longer.
  3. 3
    Stir in the lentils, vegetable broth, pepper, and cayenne.
  4. 4
    Bring to a boil. Reduce heat, cover, and simmer for 20–30 minutes, or until lentils are tender.
  5. 5
    Stir in the diced tomatoes, tomato paste, vinegar, basil, and oregano.
  6. 6
    Return to a boil. Reduce heat, cover, and simmer for 40–45 minutes, allowing flavors to develop.
  7. 7
    Meanwhile, cook spaghetti according to package directions; drain.
  8. 8
    Serve lentil sauce over spaghetti and sprinkle with Parmesan cheese.

Nutrition Facts

Servings 8

Amount Per Serving
Calories 340kcal
% Daily Value *
Total Fat 5g8%
Saturated Fat 1g5%
Cholesterol 3mg1%
Sodium 520mg22%
Total Carbohydrate 58g20%
Dietary Fiber 13g52%
Sugars 6g
Protein 18g36%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note
  • This lentil sauce thickens as it simmers. If it becomes too thick, simply stir in a splash of extra vegetable broth or water to loosen the sauce.
  • Red lentils cook faster and break down more than green or brown lentils, which gives this sauce its naturally thick, hearty texture.
  • Leftovers keep well in the fridge for up to 4 days and the flavors deepen overnight.
  • This sauce freezes beautifully. Store in an airtight container for up to 3 months.
  • A small sprinkle of Parmesan adds flavor, but you can omit it for a fully dairy-free meal.

Flavor boosters

  • Splash of balsamic vinegar instead of white vinegar
  • Pinch of red pepper flakes for gentle heat
  • Bay leaf while simmering
  • Handful of fresh chopped parsley or basil at the end

Nutrition boosters

  • Finely chopped carrots or celery sautéed with onion
  • Handful of spinach stirred in at the end
  • Mushrooms for extra savory depth

Pasta swaps

  • Whole-grain spaghetti
  • Chickpea or lentil pasta for extra protein
  • Gluten -free pasta if needed

Cheese option

  • Nutritional yeast instead of Parmesan for dairy-free

Nutrition estimates are provided as a courtesy and are approximate. Ingredient brands and portion sizes may cause values to vary.

Keywords: Lentil Spaghetti – Hearty & Healthy Meatless Pasta
Read it online: https://kimberleyskookbook.com/recipe/lentil-spaghetti/
Kimberley
Sharing my Kookbook collection of simple home-cooked recipes and cozy kitchen moments.

Hi, I’m Kimberley — welcome to Kimberley’s Kookbook.

This is my little corner of the internet where I share my Kookbook collection of simple home-cooked recipes and cozy kitchen moments. I love creating approachable, no-fuss meals that feel comforting, healthy, nourishing, and made with heart. My kitchen isn’t about perfection — it’s about real food, real life, and sharing meals with the people we love.

Here you’ll find everyday recipes, fresh flavors, healthy twists on comfort food, and a sprinkle of kitchen joy along the way. Whether you’re cooking for family, friends, or just yourself, I hope my recipes make your table feel warm and welcoming. So grab a cup of tea, pull up a chair, and let’s cook something delicious together.

💜 Kimberley

Thank you for visiting my Kookbook :)