Written by: Lisa M. Pressey
Lentil Pasta with Vegetables is a great option for anyone eating gluten free, vegetarian, vegan or someone with diabetes. Since I am gluten free, dairy free and eating vegan meals most of the time, the lentil pasta allows me to get 14 grams of protein in a 3.5 oz serving. I’m Italian, so I love pasta! The best thing is, now I’m not just eating a big bowl of carbohydrates. Another perk, it cooks in about 7 minutes, so you can whip up a meal in no time.
I did a comparison between the gluten free pasta I used to eat and the red and yellow lentil pasta. I am getting more nutrients all around with the lentil pasta and I get a decent amount of protein as well.
Why Red Lentil Pasta?
Lentil pasta in general is healthier for several reasons. It is higher in fiber, iron, potassium, calcium and protein. It’s also lower in calories, carbohydrates and fat. Lentil pasta is still a carbohydrate, but it takes longer to digest due to the higher protein and fiber content. Slower digestion means the release of sugar into the bloodstream is also slower, ultimately reducing blood glucose levels. That makes it a win for diabetics because your blood sugar will not spike.
INGREDIENTS
- 1 box of red lentil pasta
- 1/2 lemon juiced
- zest of half the lemon
- 1 tablespoon margarine
- 1 large zucchini, diced
- bunch of asparagus cut into 1 inch pieces
- 1 1/2 – 2 cups fresh spinach
- 1/4 cup of dairy free Parmesan cheese
DIRECTIONS
- In a pot add water and salt, then bring to a boil.
- While the water is boiling, cut up the vegetables.
- In a large saute pan add margarine and let it melt. Add the zucchini, asparagus, lemon zest, and lemon juice, then cook for about 8 minutes.
- When the water comes to a boil add the pasta, cook it for 2 minutes less than the package says.
- Add the spinach in for the last 2 minutes of cooking time. This will allow it to wilt.
- Drain the pasta, reserve one cup of pasta water, then add the pasta to the vegetables.
- Add the Parmesan cheese to the pan, then add the pasta water 2 tablespoons at a time to create a sauce.
- Serve immediately.
You could also add some garlic to the recipe if you are a garlic lover!
Lentil Pasta with Vegetables makes a great weekday meal for the busy parent. It comes together quickly and you can have dinner on the table in about 25-30 minutes. It tastes even better the next if by some chance there is any left over.