Vegetarian Lentil Spaghetti

Vegetarian
Vegan
Dairy Free
Health score
26%
Vegetarian Lentil Spaghetti
50 min.
4
305kcal

Suggestions

Looking for a delicious and nutritious vegetarian option that's perfect as a side dish, antipasti, starter, or snack? Look no further than this mouth-watering Vegetarian Lentil Spaghetti recipe! Not only is it packed with flavor, but it's also incredibly easy to make and ready in just 50 minutes. Best of all, it's suitable for vegetarians, vegans, and those following a dairy-free diet.

This recipe serves four and comes in at a modest 305 calories per serving, making it a guilt-free indulgence. The star of the dish is the combination of brown lentils, artichoke hearts, and stewed tomatoes, which simmer together to create a hearty and aromatic sauce. The lentils provide a satisfying texture and a boost of protein, while the artichokes and tomatoes add a depth of flavor that's simply irresistible.

To keep things simple, the recipe calls for easy-to-find ingredients and requires just a few basic pieces of equipment, such as a frying pan, saucepan, and pot. As you cook, you'll be captivated by the aroma of sautéing green onions and toasted sesame seeds, which add an extra layer of flavor and crunch to the dish.

Whether you're looking to impress your guests with a new side dish or simply want to enjoy a tasty and healthy snack, this Vegetarian Lentil Spaghetti is sure to become a staple in your culinary repertoire. So why wait? Give this recipe a try and savor the deliciousness today!

Ingredients

  • 15 ounce artichoke hearts canned
  • 15 ounce canned tomatoes undrained canned
  • 0.3 teaspoon ground pepper divided
  • 0.3 cup brown lentils dried rinsed drained
  •  spring onion chopped
  • tablespoons olive oil divided
  • servings salt and pepper to taste
  • 0.5 teaspoon sesame seed 
  • 0.3 pound pasta like spaghetti thin
  • 0.3 cup water 

Equipment

  • frying pan
  • sauce pan
  • pot

Directions

  1. Place the lentils, tomatoes and artichokes (with the liquid from the cans), 1/8 teaspoon cayenne pepper and the water into a large saucepan. Bring to a boil. Reduce heat to low and simmer until lentils are tender, about 20 minutes.
  2. Meanwhile, bring a large pot of lightly salted water and 1 tablespoon of the olive oil to a boil.
  3. Add spaghetti and cook for 8 to 10 minutes or until al dente; drain. Return pasta to pot and cover to keep warm.
  4. Heat remaining 2 tablespoons olive oil in a small skillet over medium heat and cook green onions for about 3 minutes.
  5. Add 1/8 teaspoon cayenne pepper and sesame seeds and cook until the seeds are lightly browned, about 2 minutes. Set aside.
  6. Add the lentil mixture to the pot of pasta and toss to distribute evenly.
  7. Add the green onion mixture and toss lightly again. Season with salt and pepper to taste.

Nutrition Facts

Calories305kcal
Protein12.55%
Fat33.76%
Carbs53.69%

Properties

Glycemic Index
50.9
Glycemic Load
11.76
Inflammation Score
-6
Nutrition Score
14.812174133632%

Flavonoids

Catechin
0.04mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.16mg
Quercetin
1.28mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:304.58kcal
15.23%
Fat:11.52g
17.73%
Saturated Fat:1.61g
10.09%
Carbohydrates:41.23g
13.74%
Net Carbohydrates:32.63g
11.87%
Sugar:6.79g
7.54%
Cholesterol:0mg
0%
Sodium:732.01mg
31.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.63g
19.27%
Vitamin K:37.52µg
35.74%
Fiber:8.6g
34.4%
Manganese:0.64mg
32.12%
Selenium:19.72µg
28.17%
Folate:84.46µg
21.11%
Vitamin E:3.03mg
20.23%
Copper:0.36mg
18.1%
Iron:2.94mg
16.33%
Vitamin C:12.66mg
15.35%
Potassium:526.26mg
15.04%
Phosphorus:148.1mg
14.81%
Vitamin B1:0.22mg
14.6%
Vitamin B6:0.28mg
13.84%
Magnesium:54.55mg
13.64%
Vitamin B3:2.18mg
10.89%
Zinc:1.33mg
8.88%
Vitamin A:404.92IU
8.1%
Vitamin B5:0.68mg
6.84%
Vitamin B2:0.11mg
6.41%
Calcium:60.75mg
6.08%
Source:Allrecipes