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Lentil Pasta Sauce

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.


  • 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


  1. 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.
  2. 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.
  3. Stir in parsley. Taste and add additional salt and pepper if desired. Serve with pasta.
  4. 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

The offer is valid only between the 5th and 11th October 2020 and not in conjunction with any other offer.