Incorporating greens into your meals is critical to ensure you are getting enough nutrition from your food.
Greening up some of your favourite dishes is easy especially if you are mixing it with other flavours like tomato.
Add in some brown lentils and you have a super nutritious basis for a meal.
TIP – Because brown lentils are a nutritionally superior form of starch, I shy away from having wheat pastas with this sauce in favour of vegetable based ones to keep the glycemic index of the meal on the lower end of the scale. This is particularly important for diabetics.
LENTIL AND GREENS PASTA SAUCEPrint Recipe
- 1 clove of garlic or garlic paste
- 1 cup of diced onion
- 2 handfuls of sliced button mushrooms
- 1 tin of tomatoes
- 1/2 cup of water
- 1 bottle of tomato pasta sauce
- 1 diced celery stem
- 1 cup of broccoli florets
- 2 stems of rough chopped spinach
- 2 stems of rough chopped Swiss chard
- 2 cups of pre-soaked or 1 tin of brown lentils (rinsed
- 1 handful of nutritional yeast
- 2 shakes of dried basil
- 2 shakes of dried oregano
- 2 shakes of dried rosemary
- lite salt and pepper
Place the garlic (crushed or finely chopped) and diced onion into a frypan and cook until starting to brown.
Add a splash of water to mix the caramelisation throughout the garlic and onion.
Add in the mushroom and cook for a further few minutes.
Add tinned tomatoes, 1/2 cup of water, herbs, salt and pepper to the pan and and stir well then allow to reduce.
Once reduced add in the brown lentils, broccoli, celery and bottle of tomato pasta sauce. Turn up to high heat until bubbling then down down to low heat and simmer for 25-30 minutes.
In the last 5 minutes add in the spinach, Swiss chard and nutritional yeast.
Serve on vegetable pasta or noodles. I used zucchini and carrot spirals steamed for just a few minutes.
The beauty of this sauce is you can freeze the leftovers in individual portions to have a ready-to-go sauce for any cooked vegetables.