The Mighty Lentils And Pasta Sauce

Feb, 05, 2016

By Fredrica Syren

A friend and I talked about busy days and how hard it can be to cook something tasty, nutritious and fast at the end of the day when the kids are super hungry and cranky. This is one of my fast recipes that I use often. It’s quite popular with the kids. I serve it tossed with whole wheat pasta for a complete meal.

mighty lentilsAs a vegan family, we find lentils a very important part of our diet as a great source of protein. However, lentils are great food for anyone, meat eaters and vegans alike. Lentils are considered one of world’s healthy foods for a good reason. Not only are they a great source of protein and cholesterol-lowering fibers, but they also contain excellent amounts of seven important minerals, as well as folate, iron, potassium and B-vitamins. One of the great things about lentils is that they are virtually fat-free so they fill you up, but not out.

There are four kinds of lentils: green, puy lentils, red lentils and yellow lentils. I personally like red lentils the best because they cook very fast and become a bit mushy which is perfect for sauces and soups.


  • 2/3 cups grated carrots
  • 1 cup red lentils, rinsed welllentil pasta sauce
  • 1 vegan bouillon cube
  • 2/3 cup water
  • 1 small yellow onion, chopped and diced
  • 1 large garlic clove, grated
  • 1 can crushed tomatoes with Italian herbs
  • 1 tbs. brown sugar
  • 1/4 cup ketchup
  • 1/4 cup sour cream
  • 1 tbs. oregano
  • 1 tsp. chili powder
  • 1 tsp. smoked paprika
  • salt to taste
  • Cheese to sprinkle over dish before serving

Place lentils, carrots, water, onion and garlic in a pot, and bring to a boil on high heat. Reduce heat to low and simmer until lentils are done (about 10 minutes). Add remaining ingredients except the cheese and blend well. Simmer for 5 minutes. Pour sauce over pasta of your choice. Sprinkle with grated cheese before serving.

Fredrika Syren

Fredrica Syren, the author and founder of Green-Mom.com, was born in Sweden. Her mother was a classically trained chef who introduced her to many eclectic flavors and skills at a young age. Her mom’s passion for the outdoors and gardening planted the seed for her own love of nature and healthy eating. She received a degree in journalism and has worked as a print, Internet and broadcasting journalist for many years with big businesses within Europe and the United States. After her mom was diagnosed with terminal cancer and she with pre-cancer, Fredrica changed her career to become a full time yoga teacher and activist. A longtime world traveler, foodie and career woman, she was exposed to many facets of life, but nothing inspired her more than becoming a mom. After her first-born, Fredrica began a food blog focusing on local, seasonal, organic & vegetarian dishes. Years of food blogging developed into the cookbook Yummy in My Tummy, Healthy Cooking for the Whole Family. Upon the arrival of her second child, Fredrica founded Green-Mom.com. Her vision was to establish a site providing insight about gardening, home and personal care, baby & child, and of course food & nutrition. Green-Mom.com hosts many talented writers shedding light on ways to incorporate eco-friendly and nutritious practices for busy families. She is an advocate for organic, local and sustainable businesses. Fredrica hopes to inspire social change through her lifestyle, passion and business. Fredrica lives with her husband James Harker-Syren and their three children in San Diego, CA.


  1. Reply

    Laura Plumb

    February 9, 2016

    this is so beautiful. yum! can’t wait to make it.
    thank you dear fredrica. xo

    • Reply

      Green Mom

      February 10, 2016

      Ahhh thank you and you’re welcome. Off course you have some amazing lentil recipes on your blog foodalovestory.com as well I highly recommend.

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