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 💜

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5 from 1 vote

Lentil Spaghetti

Cooking Method: Stovetop Cuisine: Italian, Mediterranean Courses: Supper Recipe Keys: D Difficulty: Beginner F Freezer Friendly: Yes M Meal Type: Meatless Meal M Method: Stovetop S Servings: 8 T Time: 1 hour 30 minutes

Difficulty: Beginner Prep Time 15 mins Cook Time 1.25 hr Total Time 1 hr 30 mins

Servings: 8 Calories: 340

Best Season: Suitable throughout the year

Dietary:

D Diabetes-Friendly H Heart-Healthy H High fiber L Low in Saturated Fats N No Added Sugar V 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

Servings

• 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. In a large saucepan lightly coated with cooking spray, sauté the onion in olive oil until tender.
2. Add the garlic and cook 1 minute longer.
3. Stir in the lentils, vegetable broth, pepper, and cayenne.
   
4. Bring to a boil. Reduce heat, cover, and simmer for 20–30 minutes, or until lentils are tender.
5. Stir in the diced tomatoes, tomato paste, vinegar, basil, and oregano.
6. Return to a boil. Reduce heat, cover, and simmer for 40–45 minutes, allowing flavors to develop.
7. Meanwhile, cook spaghetti according to package directions; drain.
   
8. Serve lentil sauce over spaghetti and sprinkle with Parmesan cheese.
   

Nutrition Facts

Servings 8

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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%

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* 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