Spicy Lentil & Aubergine Pasta
I love the thick creamy sauce in this dish and it goes down well with everyone in the family. You can make the sauce in advance, or in bulk and freeze some for an easy day.
Equipment
- Large saucepan
Ingredients
- 120 g puy lentils (or green lentils)
- 2 tbsp rapeseed oil
- 2 cloves garlic (peeled and finely chopped or crushed)
- 2 red onions (peeled and chopped)
- 200 g wholemeal pasta
- 1 aubergine (chopped into 0.5cm cubes)
- 2 red peppers (deseeded and chopped)
- 1 can chopped tomatoes
- 300 ml tomato passata
- 1 tsp chipotle chilli
- 2 tsp smoked paprika
- 2 tsp cumin
- 2 tbsp tahini
- 40 g pine nuts
Instructions
- Boil the puy lentils for 30 mins.
- Heat the oil and fry the garlic and onion for around 5 mins or until soft.
- 10 mins after the lentils, put the pasta on to boil for the remaining 20 mins.
- Add the aubergine and pepper with 2 tbsp water. Cover and steam fry for a further 10 mins.
- Add the chopped tomatoes, passata, chilli, paprika and cumin and simmer for 10 mins.
- Stir through the tahini and add the cooked lentils.
- Serve the tomato mix over the pasta and sprinkle on the pine nuts.
Notes
Prep Tips:
Chop the veg quite small so it cooks quicker, especially if you have fussier eaters. You could blend the veg and lentils into the tomato sauce for fussy eaters.
You can make the sauce in advance, or in bulk and freeze some for an easy day in future weeks.
Health Tips: The tahini gives the sauce a rich, creamy thickness and adds our healthy fats. Don't skip this part (tahini keeps for ages in the fridge so don't worry about not using it all in one go), and don't miss the pine nuts too as they also bulk up the protein and healthy fats in this meal. Eco Tips: It's possible to get nuts in recyclable bags (some of Tesco's) or packaging free in various new stores. Check out where your local one is (ask in a local eco-group on Facebook if you can't find one online) and check it out. Things like nuts and seeds don't need to be bought often so you only need to go monthly (and you might be able to get your cleaning products, dried fruits and pasta/grains here too). If you find it's too expensive then shop around - mine is on par or cheaper than Tesco's!
Health Tips: The tahini gives the sauce a rich, creamy thickness and adds our healthy fats. Don't skip this part (tahini keeps for ages in the fridge so don't worry about not using it all in one go), and don't miss the pine nuts too as they also bulk up the protein and healthy fats in this meal. Eco Tips: It's possible to get nuts in recyclable bags (some of Tesco's) or packaging free in various new stores. Check out where your local one is (ask in a local eco-group on Facebook if you can't find one online) and check it out. Things like nuts and seeds don't need to be bought often so you only need to go monthly (and you might be able to get your cleaning products, dried fruits and pasta/grains here too). If you find it's too expensive then shop around - mine is on par or cheaper than Tesco's!
NUTRITION: Amount and (% RDA)
Calories: 589kcal (29%)Carbohydrates: 87g (29%)Protein: 23g (46%)Fat: 20g (31%)Saturated Fat: 2g (13%)Trans Fat: 1gSodium: 187mg (8%)Potassium: 1240mg (35%)Fiber: 19g (79%)Sugar: 17g (19%)Vitamin A: 2914IU (58%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 7mg (35%)Vitamin B5: 2mg (20%)Vitamin B6: 1mg (50%)Vitamin C: 103mg (125%)Vitamin E: 6mg (40%)Vitamin K: 24µg (23%)Calcium: 138mg (14%)Copper: 1mg (50%)Folate: 119µg (30%)Iron: 9mg (50%)Manganese: 3mg (150%)Magnesium: 167mg (42%)Phosphorus: 366mg (37%)Selenium: 41µg (59%)Zinc: 3mg (20%)
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