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Posted on December 5, 2016

This makes me SO happy! Thanks to the ever famous “Uncle Gigi” (as our kid team here at Bent Fork Nutrition refers to him)….we have a REAL recipe tool for you all! 

This sauce is literally a game changer in our family! In fact, it’s preferred now to any “meat sauce” I used to make! Red lentils are powerhouses in nutrition- full of fibre and protein, not to mention easy on the budget! My kiddos don’t love “chunks,” so a quick puree with the immersion blender at the end, results in a nice smooth sauce! (Please note: the lentils can make this sauce very thick…I often add a little water each time I reheat a batch of frozen sauce.) 

Take the servings as an estimate….pending what is in my fridge to use up, this sauce can grow/shrink with each batch! It makes enough to freeze and store in smaller batches, perfect for those quick weeknight suppers!

Stay tuned while I load up all of my favorite family recipes!!!

 

Sneaky Lentil Sauce
Serves 12
A smooth and delicious pasta sauce that you can feel good about! Jam packed full of high fibre & high protein red lentils, plus more veggies then anyone will ever guess!
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Prep Time
5 min
Cook Time
30 min
Prep Time
5 min
Cook Time
30 min
112 calories
19 g
0 g
2 g
6 g
0 g
130 g
58 g
4 g
0 g
2 g
Nutrition Facts
Serving Size
130g
Servings
12
Amount Per Serving
Calories 112
Calories from Fat 20
% Daily Value *
Total Fat 2g
4%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 58mg
2%
Total Carbohydrates 19g
6%
Dietary Fiber 4g
17%
Sugars 4g
Protein 6g
Vitamin A
32%
Vitamin C
17%
Calcium
4%
Iron
13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 bag frozen vegetables, Spaghetti mix (Arctic Gardens) OR 4 cups diced veggies
  2. 1 zucchini, diced
  3. 1 cup mushrooms, diced
  4. 1tbsp vegetable oil
  5. 1 clove garlic, minced
  6. 2tsp chili powder
  7. 1tsp oregano
  8. Pinch salt/pepper
  9. 1tbsp brown sugar (optional)
  10. 1 can diced tomatoes (no salt added)
  11. 1 can tomato paste
  12. 1 cup red lentils + 2 cups water
  13. 2tbsp chia seeds
Instructions
  1. Heat oil and garlic in a large saucepan. Add frozen (or fresh) vegetables and cook until tender.
  2. Stir in spices of choice (i.e. chili, oregano, basil, cayenne) and stir until fragrant.
  3. Stir in diced tomatoes, tomato paste and red lentils (plus water).
  4. Bring to a simmer for about 20min or until tender. Using a hand immersion blender, puree sauce in pot until smooth.
  5. Stir in chia seeds, to thicken.
Notes
  1. Serve over zucchini noodles, whole wheat pasta or spaghetti squash!
  2. Delicious layered in lasagna too!
  3. Top with Parmesan cheese!
beta
calories
112
fat
2g
protein
6g
carbs
19g
more
Bent Fork Nutrition http://bentforknutrition.com/site/

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