Pasta with Spiced Lentils & Tomatoes
Submitted by mporcaro
Healthy pasta with spiced lentils, tomatoes, and yogurt in a warmly spiced sauce with cumin, coriander, and ginger for a low-fat vegetarian meal.
YIELD
4 servingsPREP
45 minCOOK
30 minREADY
75 minThis smart pasta dish packs protein-rich lentils into a warmly spiced tomato sauce that clings to every noodle.
Cumin, coriander, ginger, and red pepper flakes bloom in oil with garlic and onion, creating an aromatic base before tomatoes and lentils join the party.
After a 30-minute simmer, the lentils turn tender and the sauce thickens beautifully, then a swirl of yogurt and fresh basil cool it all down.
Serve over your favorite cooked pasta for a low-fat, high-flavor dinner that feels indulgent but clocks in at just 329 calories per serving.
Pro Tips
- Use brown lentils (they hold their shape better than red lentils in this sauce)
- Reduce canned chicken broth by half for concentrated flavor without excess sodium
- Add the yogurt off the heat to prevent curdling
- Fresh basil is key here (dried just doesn’t deliver the same brightness)
- This sauce freezes beautifully (make a double batch and freeze half)
Ingredients
Directions
In a large skillet or saucepan, heat the oil with the garlic and onion over moderate heat.
When they sizzle, add the cummin, coriander, ginger, and red pepper flakes and sauté for 1 minute.
Add the tomatoes, breaking them up with your hands, and stir in the broth, lentils, and sugar.
Simmer until the lentils are tender and the sauce is thick, about 30 minutes.
Then stir in the yogurt and the basil and spoon over cooked pasta.
Note: To make reduced chicken broth.
Put the canned broth of your choice in a heavy saucepan and boil briskly until it has reduced to half of its original volume (approximately 15 minutes to reduce 2 cups of broth to one cup).
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