Red Lentil Pasta Recipe

Try this 30-minute red lentil pasta recipe for a comforting and healthy family dinner!

Red lentils are a low-carb, plant-based protein, so this dish is perfectly suitable for vegans and for people looking for a healthy variation of their favorite pasta. Its creamy, tangy, and moreish, so save this recipe to try later this week!

What Does Red Lentil Pasta Taste Like?

Like any tomato-based pasta dish, red lentil pasta has a tangy flavor. The lentils also give the sauce its delicious creamy texture.

Ingredients You’ll Need

  • dry pasta
  • red lentils
  • olive oil
  • yellow onion
  • garlic cloves
  • tomato sauce
  • diced tomatoes
  • dried oregano
  • nutritional yeast
  • vegetable broth
  • Salt
  • Parmesan, grated or vegan cheese (optional)

How To Make Red Lentil Pasta 

Start by cooking your preferred pasta according to its package instructions. In a small saucepan, bring lentils and water to a low boil over medium heat, then reduce heat slightly to a mild simmer. Cook the lentils for about 15 minutes for al dente or 20 minutes for a softer texture.

Then youll make the pasta sauce by cooking onion and garlic in warm olive oil. Add the rest of the ingredients (lentils, tomatoes, herbs, broth, etc.) and bring to a boil. Simmer for 15 minutes, stirring often.

Finally, youll add the cooked pasta, mix everything and cook for a further 5 minutes. The sauce will thicken and have a delightfully creamy texture.

Tips and Tricks

  • You can use any type of pasta for this recipe. For a gluten-free dish, opt for brown rice pasta, quinoa pasta, chickpea pasta or red lentil pasta.
  • Store the leftovers in the refrigerator in an airtight container for 3 days!

Is Red Lentil Pasta Low Carb?

Absolutely. Regular penne pasta contains 38g of carbohydrates, where one serving of red lentil rotini contains only 28g! So, if you are following a low-carb diet, red lentil pasta is an excellent alternative.

Is Red Lentil Pasta Healthy?

Red lentil pasta is a nutritious plant-based meal that is high in protein.

Red lentils are packed with protein and nutrients like vitamin B, magnesium, zinc, and potassium. They also have a low carbohydrate content. Per 100g, red lentils contain only 12-20g, where chickpeas contain 44g of carbohydrates per 100g.

Is Red Lentil Pasta Good For Weight Loss?

While its far better than regular pasta, red lentil pasta is not necessarily effective for weight loss. Like any pasta, eat it in moderation, but it is definitely a better option if you need to satisfy that pasta craving! A single serving of red lentil pasta contains 11g of protein.

Red Lentil Pasta vs Chickpea Pasta

Red lentil and chickpea pasta are both healthier than regular pasta, but between the two, red lentil pasta is the clear winner. Red lentil pasta contains more fiber and less sodium than its rival. It is also lower in calories and contains almost half the fat of chickpea pasta.

How To Serve Red Lentil Pasta

This pasta only requires some grated cheese (regular or vegan) to serve. You can also sprinkle it with fresh herbs or red pepper flakes for a slight bite.

If youve frozen your leftovers, defrost them in the fridge the day before eating. Reheat in the microwave or a saucepan over medium heat.

Red Lentil Pasta Recipe

Try this 30-minute red lentil pasta recipe for a comforting and healthy family dinner!


Servings: 4servings


  • 1pounddry pastapenne or other shapes
  • 1cupred lentilscooked
  • 2tbspolive oil
  • 1cupyellow onionchopped
  • 2large garlic clovesminced
  • 1cuptomato sauce
  • 1 cupsdiced tomatoes
  • 1tspdried oregano
  • 2tbspnutritional yeast
  • 2cupsvegetable broth
  • Saltto taste
  • Parmesangrated or vegan cheese (optional)


  • Cook your preferred pasta according to package directions.
  • Heat the olive oil in a saucepan over medium heat. Add the onion and garlic and cook until the onions are softened slightly about 2 minutes.
  • Add the rest of the ingredients (except the salt and cheese), including the cooked red lentils. Bring to a boil, stirring every few minutes.
  • Season to taste, cover, and reduce to a low heat. Leave to simmer for about 15 minutes.
  • Toss in the cooked pasta and mix to coat evenly in the sauce. Top with grated cheese and serve.


  • The shape of the pasta doesnt impact the recipe, so you can use any kind you have in your pantry. Brown rice pasta, quinoa pasta, chickpea pasta, or red lentil spaghetti are all gluten-free options.
  • This dish can be stored in the refrigerator in an airtight container for 3 days. If you have any leftovers, we highly recommend freezing it in individual portions for up to 3 months simply defrost in the fridge and reheat for a quick ready-made lunch or dinner!


Is red lentil pasta actually healthy?

For example, lentil pasta is an excellent alternative to regular pasta because it’s high in fiber and protein. Lentils are loaded with folate, iron, phosphorus and potassium. Lentil pasta is rich in fiber. Fiber intake helps reduce the risk of developing heart disease, diabetes and stroke.

Is red lentil pasta a good carb?

In terms of carbohydrates, its actual carbohydrate content is not that different than traditional wheat pasta: Lentil pasta has 37 grams of carbohydrates (200 calories) and wheat pasta has 44 grams (210 calories) — slightly less, but not drastic enough for that to be the sole reason to switch, McGiffin said.

Is red lentil pasta gassy?

Like beans, lentils also contain FODMAPs. These sugars may contribute to excessive gas production and bloating, especially in people with IBS ( 8 ).

Are red lentil noodles low carb?

2. Lower In Carbohydrates. If you’re trying to follow a low carb diet then red lentil pasta will certainly be the better option. A single serving of red lentil rotini contains 28 grams of net carbs, whereas standard penne pasta contains 39 grams of net carbs.

What are the cons of lentil pasta?

Are there downsides to eating bean or lentil pasta? The high fiber content may be a problem for people who aren’t used to eating a high-fiber diet. Plus, beans contain lots of fermentable carbohydrates that are healthy for the gut but hard to digest.

Are red lentils anti-inflammatory?

Legumes, including beans and lentils, are a great source of protein and chock full of fiber and minerals along with several antioxidant and anti-inflammatory compounds. Buy organic black beans, Navy beans, kidney beans, garbanzo beans, or red, green, or black lentils.

Does red lentil pasta spike insulin?

Lentil consumption, in particular, consistently lowers acute blood glucose and insulin response when compared to starchy control foods.

Does red lentil pasta raise blood sugar?

Pulses, such as lentils, can slow digestion and the release of sugars found in starch into the bloodstream, ultimately reducing blood glucose levels, said Duncan. “This slower absorption means you don’t experience a spike in glucose.

Can diabetics eat lentil pasta?

What pasta does not raise blood sugar? All pasta raises blood sugar to a certain extent. However, whole grain types or those made from lentil, buckwheat, or pea flour contain more fiber than white pasta and may help to balance blood sugar better.

Is lentil pasta bad for IBS?

Legumes, or beans, are often called the “musical fruit” because they contain indigestible saccharides. Baked beans, chickpeas, lentils and soybeans have high amounts. So IBS patients should avoid them, or eat them in very small quantities.

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