Popular Conditions & Diets
Ingredients
13
Time
20m
Serves
4
Recipe by Kelsey Russell-Murray
Ingredients
13
Time
20m
Serves
4
High Protein
30-Minute Meal
Kid-Friendly
Vegetarian
1 cup
Dry Red Lentils
rinsed
2 cups
Water
375 g
Whole Grain Spaghetti
2 Tbsp
Extra-Virgin Olive Oil
4
Garlic Cloves
finely minced
1 796ml can
Low Sodium Diced Tomatoes
2 Tbsp
Tomato Paste
1/2 tsp
Chili Flakes
1 Tbsp
Oregano
1 Tbsp
Basil
140 g
Goats Cheese
1/4 tsp
Sea Salt
1/8 tsp
Black Pepper
1
Add lentils and water to a small saucepan and bring to a boil over medium-high heat. Reduce heat and simmer for 15-20 minutes. Strain lentils when they are finished cooking and set aside.
2
While lentils are cooking, cook spaghetti according to package instructions. Drain and set aside.
3
While lentils and pasta are cooking, add olive oil and garlic to a large pot and heat over medium heat. Cook for 1 minute, until fragrant. Add diced tomatoes, tomato paste, spices (chili flakes, oregano and basil) and goat’s cheese to the pot and bring to a boil, stirring occasionally to combine. Simmer for 5 minutes. Add salt and pepper and then blend with an immersion blender to desired consistency.
4
To serve, spoon sauce over spaghetti and top with more red pepper flakes or parmesan cheese if desired! Best served fresh, although leftovers can be stored in a sealed container in the fridge for 2-3 days.
5
Substitutions: Omit red pepper flakes if you prefer less spice. Substitute ricotta or cream cheese for goat’s cheese if desired. Swap a premade pasta sauce for the diced tomatoes, tomato paste and spices to make this recipe even quicker. Substitute pasta of your choice for the whole grain spaghetti.
I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.