Mediterranean Lentil Marinara

Name: Mediterranean Lentil Marinara
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4-6
Ingredients: 1 can lentils — drained and rinsed; 1 can diced tomatoes; 1½ cups mushrooms — finely cubed; 1 green bell pepper — diced; 1 yellow onion — diced; 2 carrots — diced; 2–3 garlic cloves — pressed or minced; 1 tbsp tomato paste; 1 tbsp onion powder; 1 tbsp garlic powder; 1 tbsp Italian herb seasoning; 1 tbsp dried oregano; 1 tsp dried parsley; 2 tbsp cornstarch; 1 tsp salt (or to taste); Freshly ground black pepper — to taste; 2 cups water (add more as needed)

josianebou
6 days ago
4 min read

A Hearty Vegan Spaghetti Sauce Packed with Flavor and Nutrition

If you love Mediterranean flavors and crave a comforting pasta night that doesn’t rely on meat or dairy, this Mediterranean Lentil Marinara is going to be your new go-to. It’s a rich, hearty sauce made with simple pantry staples — lentils, tomatoes, and fresh vegetables — all simmered in aromatic Italian herbs. Whether you’re vegan, vegetarian, or just trying to eat more plants, this sauce proves that healthy and delicious can absolutely go hand in hand.

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🌿 Why You’ll Love This Recipe

100% Vegan & Gluten-Free: Naturally plant-based and perfect for everyone at the table.
Protein-Packed: Lentils provide a hearty texture and 15+ grams of plant protein per serving.
Wholesome Ingredients: Every bite is loaded with veggies, fiber, and antioxidants.
Freezer-Friendly & Meal Prep Approved: Make a big batch and enjoy quick, healthy dinners all week long.
Budget-Friendly: Everything comes from affordable, everyday ingredients.

🥕 Ingredients You’ll Need

Here’s a closer look at what makes this sauce so rich, hearty, and nutritious:

Lentils: Canned lentils make this sauce thick, meaty, and protein-rich without the need for any meat substitutes. They absorb flavor beautifully and add a satisfying bite.
Diced Tomatoes: The base of any great marinara — choose fire-roasted tomatoes for extra depth and sweetness.
Mushrooms: Finely chopped mushrooms add a savory, umami flavor that mimics traditional meat sauces.
Carrots, Onion & Bell Pepper: The Mediterranean trinity of flavor and color! They add sweetness, texture, and nutrients.
Garlic: Essential for that aromatic, bold Italian flavor.
Tomato Paste: Deepens the tomato base and helps thicken the sauce naturally.
Herbs & Seasonings: Italian seasoning, oregano, parsley, garlic powder, and onion powder bring Mediterranean character and warmth.
Cornstarch: A little trick to thicken the sauce without heavy cream or oil.
Salt & Pepper: Simple seasoning that enhances every flavor.
Water: Adjust for your preferred consistency — thick and chunky or silky and saucy.

🍽️ How to Make Mediterranean Lentil Marinara

Step 1: Sauté the VegetablesStart with a bit of olive oil (or water for oil-free cooking). Sauté diced onions until translucent, then add carrots, mushrooms, bell peppers, and tomato paste. Cook for 5–7 minutes until softened and fragrant.

Step 2: Add Garlic and SeasoningsMix in minced garlic, onion powder, garlic powder, Italian herbs, oregano, parsley, salt, and pepper. Sprinkle cornstarch and stir well to coat everything.

Step 3: Simmer with Lentils and TomatoesAdd lentils, diced tomatoes, and water. Stir to combine, then bring to a gentle simmer. Let the sauce cook for about 15 minutes, stirring occasionally, until the vegetables are tender and the sauce thickens.

Step 4: Blend (Optional)For a smoother texture, blend a portion of the sauce with an immersion blender, keeping it slightly chunky for that rustic feel.

Step 5: Serve & GarnishServe over your favorite pasta — spaghetti, penne, or even zucchini noodles for a low-carb twist. Garnish with vegan parmesan and fresh basil for that authentic Mediterranean finish.

🌱 Health Benefits of Lentils & Veggies

This sauce doesn’t just taste incredible — it’s packed with nutrition too:

Lentils: High in plant protein, fiber, iron, and folate. They support digestion, muscle recovery, and heart health.
Tomatoes: Loaded with lycopene, an antioxidant linked to reduced inflammation and improved skin health.
Mushrooms: A source of selenium, B vitamins, and natural umami flavor — great for energy and immune support.
Carrots & Peppers: Bring vitamin A and C to the mix, boosting immunity and eye health.
Garlic & Herbs: Naturally anti-inflammatory and great for gut health.

This dish is oil-optional, cholesterol-free, and high in fiber, making it an excellent choice for a balanced vegan diet.

🍝 Serving Suggestions

Serve over whole-grain pasta or gluten-free noodles for extra fiber.
Spoon it over baked eggplant or zucchini boats for a low-carb meal.
Use as a base for lasagna or stuffed peppers.
Pair with a green salad and a slice of crusty sourdough.
Top with vegan parmesan, nutritional yeast, or fresh basil for a Mediterranean finish.

❄️ Storage & Freezing Tips

Refrigerator: Store in an airtight container for up to 5 days.
Freezer: Freeze in portions for up to 3 months.
Reheat: Warm gently on the stovetop or microwave, adding a splash of water to loosen the sauce if needed.

This sauce tastes even better the next day — the flavors deepen beautifully overnight.

💡 Expert Tips

Use fire-roasted tomatoes for more depth of flavor.
Add a splash of balsamic vinegar or red wine for a gourmet touch.
For extra protein, stir in crumbled tofu or tempeh near the end of cooking.
Don’t skip the tomato paste — it’s the secret to a rich, restaurant-quality marinara.

❓ FAQ: Mediterranean Lentil Marinara

Q: Can I use dry lentils instead of canned?Yes! Cook ¾ cup dry brown or green lentils in advance, then use them in the recipe.

Q: Is this recipe gluten-free?Absolutely. Just pair it with gluten-free pasta or spiralized veggies.

Q: Can I make it oil-free?Yes — sauté the vegetables in water or vegetable broth instead of oil.

Q: Can I use red lentils?Red lentils will make the sauce creamier and softer but still delicious. For a chunkier, meatier texture, use green or brown lentils.

Q: How can I make it spicier?Add crushed red pepper flakes or a pinch of chili powder when you add the garlic.

🧄 Final Thoughts

This Mediterranean Lentil Marinara brings together the best of both worlds — the comfort of a classic Italian pasta sauce and the health benefits of a Mediterranean plant-based diet. It’s the kind of recipe that satisfies everyone, from meat-lovers to vegans, and works for any night of the week.

Serve it over pasta, use it in lasagna, or freeze a batch for busy days — either way, it’s wholesome, budget-friendly, and bursting with flavor.

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