It’s day 3 of the #maltameatfreeweek challenge and today I’m making a lentil pasta sauce. Lentils are rich in folate and iron and an excellent source of protein. This recipe is quick to make and good for all the family. I serve it with some spelt and white pasta. This sauce freezes wonderfully, too. Just scoop it in a freezer bag, label and date, and then pull it out when you need it.
Ingredients:
- 2 tablespoons olive oil
- 1 large onion (diced)
- 1 coloured bell pepper (seeded and diced)
- 2 medium carrots (peeled and diced (about 1 cup))
- 6 cloves garlic (minced)
- 1 tablespoon Italian seasoning
- 1 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1 can whole tomatoes
- 1 can tomato paste
- 2 cups low-sodium vegetable broth
- 1 cup red lentils
- 1 tablespoon honey (or sub vegan-friendly granulated sugar if vegan)
- 1/2 cup minced fresh parsley
Method:
- Heat the olive oil in a large pot over medium heat. Add the onions, peppers, and carrots, and cook, stirring occasionally, until soft, about 5 minutes. Add the garlic, Italian seasoning, salt, and pepper. Cook, stirring, for one more minute.
- Add the tomatoes, tomato paste, vegetable broth, lentils, and honey. Stir to mix. Heat until the mixture comes to a boil, then reduce the heat to medium-low. Simmer sauce for about 25 minutes or until the lentils are tender.
- Stir in parsley. Taste and add additional salt and pepper if desired. Serve with pasta.
- Keeps refrigerated in an airtight container for 3-4 days, or freeze for up to 3 months.
To support the #maltameatfreeweek challenge we are giving away a free HappySoaps vegan and plastic-free shampoo or conditioner bar with any purchase of €50 or over from hipandmama.com
The offer is valid only between the 5th and 11th October 2020 and not in conjunction with any other offer.
