Red Lentil Tomato Sauce (High Fiber, Low Carb, Vegan)

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I created this recipe as I was looking for ways to increase my protein intake, while keeping it low carb. Zucchini noodles are absolutely delicious! This recipe packs a punch of flavor, is low fat and full of fiber. Its simple and quick and can be prepared on a busy weeknight without all the fuss. I like to double or triple the recipe and make individual portions for freezing to be enjoyed another day.

Further Food Nutritionist Commentary:

This red lentil tomato sauce is a great addition to any base - rice, quinoa, zoodles, etc. and is packed with protein and fiber! One serving contains 11 g fiber and 10 g protein thanks to the lentils so this sauce is sure to help fill you up! The tomatoes help load this sauce up with everyones favorite electrolyte, potassium, which is crucial for hydration and water balance throughout the body!

By Liz Lederman

Red Lentil Tomato Sauce (High Fiber, Low Carb, Vegan)

  • Prep Time:5 minutes
  • Cook Time:40 minutes
  • Servings: 6

Ingredients

2 tablespoons oil
1 cup onion, chopped
2 teaspoons garlic
1 cup red lentils, sorted and rinsed
2 cups vegetable broth
1 28 oz can tomatoes
1/4 teaspoon oregano
1/4 teaspoon dried red chilli
2 tablespoons parsley, chopped

Instructions

  1. Heat oil in large saucepan. Add the onions and cook about 4 minutes. Add the garlic and cook an additional minute.
  2. Stir in the lentils, and broth and cook over medium low until tender, about 15 minutes
  3. Add the tomatoes, oregano, and red chilli. Simmer for 15-20 minutes.
  4. Remove from heat and sprinkle the parsley over it. Delicious over quinoa, whole grain rice, or zoodles.
Heat oil in large saucepan. Add the onions and cook about 4 minutes. Add the garlic and cook an additional minute. Stir in the lentils, and broth and cook over medium low until tender, about 15 minutes Add the tomatoes, oregano, and red chilli. Simmer for 15-20 minutes. Remove from heat and sprinkle the parsley over it. Delicious over quinoa, whole grain rice, or zoodles.

Nutrition Information

Per Serving: Calories: 200; Total Fat: 5 g; Saturated Fat: 1 g; Monounsaturated Fat: 3 g; Polyunsaturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 50 mg; Potassium: 680 mg; Carbohydrate: 28 g; Fiber: 11 g; Sugar: 4 g; Protein: 10 g

Nutrition Bonus:

Vitamin C: 26%; Vitamin A: 29%; Iron: 18%; Calcium: 3%

Add an anti-inflammatory kick to this sauce with Further Food Daily Turmeric Tonic!

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