This pasta with lentil sauce and feta recipe is a flavorful, nutrient-packed meal that’s perfect for vegetarians and anyone looking for a protein-rich, satisfying dish. With lentils as the protein powerhouse of this recipe, it delivers not only a wholesome dose of protein but also fiber and essential nutrients. Paired with creamy crumbled feta, the dish offers a delightful mix of savory flavors, hearty textures, and a touch of Mediterranean flair.

The combination of lentils, a legume rich in protein and fiber, with vegetables like carrots, celery, and onions provides a balanced, filling meal that supports both energy and digestion. This dish is versatile and can be enjoyed as a quick weeknight dinner, a meal prep option, or a cozy weekend comfort food.

Ingredients for Vegetarian Pasta with Lentil Sauce and Feta

For this recipe, you’ll need the following ingredients:

1. 2 tbsp olive oil – Olive oil provides healthy fats and a subtle richness to the sauce.
2. 1 onion, finely chopped – Onion adds a sweet, savory base to the dish, enhancing the sauce’s flavor.
3. 1 carrot, finely chopped – Carrot offers natural sweetness and helps balance the acidity of the tomatoes.
4. 2 sticks of celery, finely chopped – Celery adds a mild flavor and slight crunch, which adds to the sauce’s texture.
5. 2 garlic cloves, crushed – Garlic brings an aromatic punch, essential for a savory, robust sauce.
6. 2 tsp ground cumin – Cumin lends an earthy, slightly smoky flavor, adding depth to the lentil sauce.
7. 1 tbsp Mutti Double Concentrate Tomato Paste – Tomato paste enriches the sauce, intensifying the tomato flavor.
8. 2 x 400g cans Mutti Polpa Finely Chopped Tomatoes – These tomatoes create a luscious, tangy base for the sauce.
9. 410g can brown lentils, drained and rinsed – Lentils are the protein star of the recipe, providing a hearty texture.
10. 300g spaghetti – Spaghetti is the pasta of choice, but you can substitute it with your preferred pasta shape.
11. 100g feta, crumbled – Feta adds a creamy, tangy contrast, balancing the earthiness of the lentil sauce.

Step-by-Step Instructions to preparing Vegetarian Pasta with Lentil Sauce and Feta

Step 1: Prepare the Vegetable Base

Start by heating 2 tablespoons of olive oil in a large saucepan over medium heat. Once the oil is hot, add the finely chopped onion, carrot, and celery. These vegetables form the aromatic base of the sauce, releasing their flavors into the oil as they cook. Sauté the mixture over low to medium heat, stirring occasionally, for about 5 minutes. The vegetables should soften and become slightly translucent, creating a flavorful base for the sauce. Cooking these ingredients slowly allows them to release their natural sweetness, which complements the acidity of the tomatoes.

Step 2: Build the Flavor with Garlic, Cumin, and Tomato Paste

Once the vegetables are soft, add the crushed garlic cloves and the ground cumin to the saucepan. Stir the mixture, allowing the garlic and cumin to cook for about 1 minute until the garlic becomes aromatic and the cumin releases its earthy scent.

Next, add 1 tablespoon of Mutti Double Concentrate Tomato Paste, stirring it into the vegetable mixture. The tomato paste intensifies the sauce’s flavor, providing a rich, savory base. Allow the paste to cook for a minute to slightly caramelize, which brings out its sweetness and reduces any sharpness from the raw tomato.

Step 3: Add the Chopped Tomatoes and Simmer

Pour in the two cans of Mutti Polpa Finely Chopped Tomatoes and add 1/2 cup of water to the saucepan. Stir to combine, and season with salt and freshly ground black pepper to taste. Bring the mixture to a gentle boil over medium heat, then reduce the heat to low. Let the sauce simmer for about 10 minutes, allowing the flavors to meld together and the sauce to thicken slightly.

Simmering also helps to break down the tomatoes, creating a smooth, rich texture. You may adjust the seasoning at this stage, adding more salt or pepper if desired. The cumin adds an earthy warmth to the sauce, which complements the tomatoes’ natural acidity.

Step 4: Incorporate the Lentils

After 10 minutes, add the drained and rinsed brown lentils to the sauce. Lentils provide a meaty texture to this vegetarian dish and are an excellent source of plant-based protein and fiber. Stir the lentils into the sauce, allowing them to heat through and absorb the flavors of the tomatoes and spices. Simmer the sauce with the lentils for an additional 5 minutes, which allows the lentils to soften and blend with the sauce, creating a hearty, cohesive mixture.

Step 5: Cook the Pasta

While the sauce is simmering, bring a large pot of salted water to a boil. Add the spaghetti and cook according to the package instructions, usually around 8-10 minutes, until al dente. Be sure to stir the pasta occasionally to prevent it from sticking together. When the pasta is cooked to your liking, drain it well, but don’t rinse it – this allows the sauce to adhere better.

Step 6: Combine the Pasta with the Sauce

Return the drained pasta to the pot and pour the lentil sauce over it. Toss the pasta and sauce together, ensuring each strand of spaghetti is coated with the savory, rich sauce. The lentils and vegetables should be evenly distributed throughout the pasta, giving each bite a balance of flavors and textures.

Step 7: Serve and Garnish with Feta

Divide the pasta between serving bowls and sprinkle the crumbled feta on top. The feta adds a creamy, salty contrast to the dish, balancing the richness of the lentil sauce. The tangy feta pairs beautifully with the cumin-spiced tomato sauce, adding a layer of complexity and brightness to each bite. If desired, garnish with fresh herbs like parsley or basil for a touch of color and an extra hint of freshness.

Recipe Notes and Tips for Vegetarian Pasta with Lentil Sauce and Feta

• Variations: This dish is versatile and can be customized to your liking. For added heat, sprinkle in red pepper flakes. If you’re not strictly vegetarian, a sprinkle of Parmesan or Pecorino Romano adds a different layer of salty flavor.
• Nutritional Benefits of Lentils: Lentils are packed with protein and fiber, making them a satisfying meat substitute in vegetarian dishes. They are also rich in iron, folate, and various B vitamins.
• Substitutions: Feel free to use a different pasta shape, such as penne or fusilli. You can also substitute brown lentils with green or red lentils, though cooking times may vary slightly.
• Make Ahead: The lentil sauce can be made a day in advance and stored in the refrigerator. Reheat the sauce gently before tossing with freshly cooked pasta.

Nutritional Information (Per Serving) of Vegetarian Pasta with Lentil Sauce and Feta

This hearty pasta dish provides a balanced meal that’s filling and nutritious.

• Energy: 2413 kJ (577 cal)
• Protein: 22.3g
• Total Fat: 17.1g
• Saturated Fat: 5.2g
• Carbohydrates: 80.7g
• Sugars: 9.6g
• Sodium: 351.2mg

This vegetarian pasta with lentil sauce and feta is an excellent option for those seeking a satisfying, high-protein meal without meat. With its Mediterranean-inspired flavors, it’s a versatile, delicious addition to any weekly meal plan. Enjoy it with a side salad or some crusty bread for a complete, nourishing meal.

Read More:

Zucchini and Sweet Potato Slice: A Nutritious Twist on a Classic Recipe

Zucchini Lasagna Roll-Ups: A Nutritious and Flavorful Vegetarian Twist

Easy Bean-Stuffed Sweet Potatoes Recipe

Vegetarian San Choy Bau Recipe