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

2016-12-05 09:02:43

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.

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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

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Bent Fork Nutrition http://bentforknutrition.com/site/