Red Lentil Spaghetti Sauce

Savor the hearty, protein-packed goodness of Red Lentil Spaghetti Sauce, a rich, plant-based alternative to traditional pasta sauces. Combining tender red lentils with a medley of aromatic vegetables, including sautéed onion, garlic, and grated carrot, this recipe delivers a wholesome, satisfying meal. Simmered with crushed tomatoes, tomato paste, vegetable broth, and a blend of Italian-inspired spices like oregano, basil, and smoked paprika, this sauce strikes the perfect balance of savory and smoky flavors. Ready in under an hour, this vegan spaghetti sauce is both nutrient-dense and incredibly versatile—perfect for pairing with your favorite pasta for a comforting, family-friendly dinner. Garnish with fresh parsley for a vibrant finish, and enjoy a filling, delicious meal that's high in fiber and naturally gluten-free.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 3 minced garlic cloves
• 1 medium, grated carrot
• 1 cup red lentils
• 3 cups vegetable broth
• 1 28-ounce can crushed tomatoes
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoons smoked paprika
• 0.25 teaspoons red pepper flakes
• 1 teaspoon (adjust to taste) salt
• 0.5 teaspoons black pepper
• 3 tablespoons, minced (optional for garnish) fresh parsley

Directions

Step 1

In a large saucepan or Dutch oven, heat the olive oil over medium heat.

Step 2

Add the diced onion and sauté for 3-4 minutes, or until translucent.

Step 3

Stir in the minced garlic and grated carrot, cooking for another 2-3 minutes until fragrant.

Step 4

Rinse the red lentils under cold water and add them to the pot. Stir well to coat them in the oil and aromatics.

Step 5

Pour in the vegetable broth, crushed tomatoes, and tomato paste. Mix to combine.

Step 6

Add the dried oregano, dried basil, smoked paprika, red pepper flakes, salt, and black pepper. Stir the spices into the sauce evenly.

Step 7

Bring the mixture to a gentle boil, then reduce the heat to low. Cover the pot with a lid and simmer for 30-35 minutes, stirring occasionally, until the lentils are soft and the sauce has thickened.

Step 8

Taste the sauce and adjust the seasoning with additional salt or spices as needed.

Step 9

Serve the red lentil sauce over cooked spaghetti or your favorite pasta. Garnish with minced fresh parsley, if desired.

Nutrition Facts

Serving size	1947.9 grams (1947.9g)

Amount per serving	% Daily Value*
Calories	1026

Total Fat 37.40g	48%
Saturated Fat 5.90g	30%
Polyunsaturated Fat 4.80g
Cholesterol 0mg	0%
Sodium 4177mg	182%
Total Carbohydrate 145.40g	53%
Dietary Fiber 40.30g	144%
Total Sugars 48.20g
Protein 40.70g	81%

Vitamin D 0IU	0%
Calcium 379mg	29%
Iron 18mg	100%
Potassium 4451mg	95%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 31.1%

Protein: 15.1%

Carbs: 53.8%