Rich Lentil Spaghetti Sauce with Tomatoes and Veggies

This dish is loaded with nutritious ingredients that may lower cancer risk including tomatoes, onions, garlic and fiber-rich lentils. It is full of flavor and quick and easy to prepare.

Rich lentil spaghetti sauce with three kinds of tomatoes and veggies.
Rich lentil spaghetti sauce with three kinds of tomatoes and veggies.


INGREDIENTS

1 cup green or brown lentils

3-4 cups water (for cooking lentils)

2 Tablespoons olive oil

1/2 cup diced red onion

1/3 cup diced red bell pepper

1/3 cup diced green bell pepper

4 ounces chopped baby Portobello mushrooms

4 garlic cloves, minced

1/3 cup chopped fresh Italian parsley

2 Tablespoons Italian seasoning

1 Tablespoon garlic powder

1 Tablespoon onion powder

Salt and pepper to taste

1 15-ounce can diced tomatoes

2 Tablespoons tomato paste

1 8-ounce can tomato sauce

1/4 cup dry red wine (merlot or cabernet sauvignon)

1-2 Tablespoons balsamic vinegar (optional)



DIRECTIONS


1. In a medium saucepan, add 4 cups of water and bring to a boil. Stir in lentils and reduce heat to simmer. Cook for 25 minutes or until lentils are tender (lentils do not require any pre-soaking). Once cooked, drain (leave a spoonful or two of water) and set aside.

2. In a large saucepan add olive oil and heat to medium temperature. Add onion and peppers to olive oil and sauté 7-10 minutes or until tender.

3. Add cooked lentils to onion and pepper mixture and stir to mix well.

4. Add mushrooms, minced garlic and parsley and cook for 3-4 minutes or until mushrooms have softened. You may need to add a little water if the mixture seems dry.

5. Add Italian seasoning, garlic and onion powders, salt and pepper.

6. Stir in diced tomatoes, tomato paste and tomato sauce. Stir thoroughly and cook until bubbly.

7. Add wine and balsamic vinegar if using.

8. Reduce heat to low and simmer for about 10 minutes. Taste and adjust spices as needed.


To serve, add desired amount of sauce over prepared spaghetti noodles or pasta of choice. Alternately, serve over quinoa or simply eat by itself for a light but filling meal! Top with nutritional yeast, fresh cracked black pepper, crushed red pepper and fresh herbs (basil and/or parsley) if desired.



Vegan spaghetti sauce with fresh basil and parsley.
Vegan spaghetti sauce with fresh basil and parsley.



Enjoy!


This dish contains several cancer-reducing ingredients:


Lentils are rich in dietary fiber which may reduce chances of colorectal cancer.


Garlic has nutrients including selenium, vitamin B6, vitamin C and manganese. Some research suggests these nutrients may ward off cancer cell growth in the intestines.


Tomatoes are loaded with lycopene, a strong antioxidant that might reduce lung, stomach and breast cancer risks.


Onions have the antioxidant quercetin which may help fight cancer by reducing inflammation in the body.


(Source: MD Anderson Center, “6 Foods That Lower Women’s Cancer Risk”, July 2014)


#cancerfighting #antioxidant #lentils #spaghetti #vegan #spaghettisauce #healthymeal #quickandeasymeals #meatfree #meatfreemeals #meatlessmeals #plantprotein



0 comments

Recent Posts

See All