When I’m craving a flavorful, garlicky tomato sauce, this is one of my go to’s. If you are adding more plant based protein to your meals, lentils are a great place to start. Lentils cook quickly, are easier to digest than beans, high in calcium, fiber and mild in flavor. Brown lentils are easy to find and economical.
Soaking your lentils overnight, and changing the water prior to cooking helps make them easier to digest. Add a small piece of kombu, a sea vegetable to your cooking water too. Using a pressure cooker to prepare your dried beans and lentils also helps break them down. The use of spices such as cumin, fennel, turmeric are natural digestive aids which can be added to your dish.
Tomato Lentil Sauce
Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Servings 6 people
Ingredients
- 2 tbsp coconut oil
- 2 each carrots peeled, trimmed and minced
- 3 cloves garlic minced
- 1 medium Onion minced
- 1/2 cup tomato paste
- 28 ounces crushed tomato
- 1/2 cup red wine optional
- 2 teaspoon basil, dry
- 1 teaspoon oregano, dry
- 1/4 teaspoon nutmeg, ground
- 2 cups lentils cooked
- 1/4 cup parsley, fresh chopped
- 2 Tablespoons extra virgin olive oil
- salt and pepper to taste
- pinch crushed red pepper optional
- 1/2 teaspoon fennel seed, ground optional
Instructions
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Heat medium sized sauce pan over medium heat. Add oil, carrots,garlic and onion and saute for 4-5 minutes until vegetables are softened. Add tomato paste to vegetables and stir and saute for another 2-3 minutes until tomato paste begins to brown slightly.
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Add crushed tomato , red wine, basil, oregano and nutmeg. Stir to combine. Add cooked and drained lentils to sauce, stir. If you are using crushed red pepper or fennel add them in now.
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Bring sauce to a simmer and cook for 30-45 minutes until it is thick and rich. If sauce becomes too thick, add a splash or two of water to thin. Taste sauce and add fresh parsley, good flavored olive oil and salt and pepper to taste.
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Serve sauce warm over your favorite gluten free pasta , steamed vegetables or sauteed greens and garlic.