Penne with Red Lentil Bolognese Sauce
Our Penne with Red Lentil Bolognese Sauce recipe is gluten-free and dairy-free for kiddos who need this dietary adjustment! They can enjoy a tasty pasta dish with their preferences in mind.
This recipe is a great source of protein and fiber making it helpful for kids struggling with constipation. Combining these nutrients help keep your child full and nourished until the next meal/snack. This recipe features lentils, chickpeas, which are a great source of potassium, iron, zinc, B vitamins and choline and can promote a healthy gut, reduce risk of diabetes and heart disease.
Nutritional yeast is optional for this recipe, but it does add a level of cheesiness to it. Nutritional yeast is also gluten and dairy free.
Ingredients
1/4 Yellow Onion (finely chopped)
2 Garlic (clove, minced)
2 tbsps Water
3/4 tsp Oregano
1/4 tsp Sea Salt
1/8 tsp Red Pepper Flakes
1/2 cup Dry Red Lentils (rinsed)
1 tbsp Tomato Paste
1 1/2 cups Vegetable Broth
1/2 cup Tomato Sauce
1 tbsp Balsamic Vinegar (divided)
1 box of Chickpea Pasta
1 tbsp Nutritional Yeast (optional)
Note: Most ingredients above are linked to items at Thrive Market for your convenience. Sign up with this link to get 30% off your first order.
A note on ingredient quality: If possible, choose ingredients that are organic and non-GMO. Stores such as Sprouts, Natural Grocers, Whole Foods, and other health food stores can help finding higher-quality ingredients. If access to higher quality ingredients isn't an option for you, choose the best option that is available to you locally.
Directions
To a pot over medium heat add the onion, garlic and water. Cook until the onion begins to soften and water evaporates. Add the oregano, salt and red pepper flakes and cook for an additional minute.
Stir in the lentils and tomato paste. Add the vegetable broth, tomato sauce and half of the balsamic vinegar and stir to mix well. Bring the sauce to a gentle boil then reduce heat and simmer for about 30 minutes or until lentils are tender. Stir in the remaining balsamic vinegar and continue to simmer for 2 to 3 minutes more. Season with additional salt if needed.
Meanwhile, cook the pasta according to package directions. Reserve some of the starchy liquid on the side.
To assemble, set half of the lentil sauce aside. Stir the reserved cooking liquid into the lentil sauce, adding a little at a time until your desired thickness is reached. Toss the cooked penne noodles with the sauce. Divide the pasta between plates and top with the remaining lentil sauce and nutritional yeast, if using. Enjoy!
Notes
Leftovers
Refrigerate in an airtight container for up to five days.
More Flavor
Use your favorite marinara sauce instead of tomato sauce. Add a drizzle of honey or freshly chopped basil or oregano at the end.
Additional Toppings
Top with extra red pepper flakes or fresh oregano.
No Penne
Use your favorite noodles or spiralized vegetables instead.
Nutrition Facts
Makes 4 Servings
Nutrients per serving: Calories: 317 | Protein: 22 grams | Fiber: 10 grams | Carbohydrates: 55 grams | Fat: 4 grams | Sugar: 4 grams
