Ragu’ Fagiolo - Protein Pasta with Lentils

Author: Paul Turcotte
266kcal
Quick, super easy, and delicious. My go-to choice when tired or it’s late.  Packed with protein and fiber from bean pasta and lentils (or any other bean of choice).
Print
Prep 5 minutes
Cook 10 minutes
With mushrooms and cherry tomatoes 15 minutes
Total 30 minutes
Servings 4
Course Main Courses
Cuisine American, Italian
Keyword pasta

Ingredients

  • 8 ounces protein pasta see notes
  • 24 ounces pasta sauce
  • 1 can lentils - 15 ounce see notes
  • ⅛ tsp cayenne pepper
  • 6-8 Mushrooms sliced optional
  • 8 cherry tomatoes sliced optional
  • 1 tsp Italian seasoning optional

Instructions

  1. Cook the pasta as recommended by the manufacturer. I always texture test a minute or two before the recommended time. The bean-based protein pastas can vary quite a bit. Rince the pasta well. You can mix the sauce into the pasta in the pot or spoon sauce on top of the pasta if you prefer.
    See notes for pasta recommendations.
  2. Any marinara or similar sauce is fine. If you are choosing to add mushrooms and cherry tomatoes, add sliced mushrooms to the pot and cook till the water releases, then add the tomatoes and cook another 3-5 minutes before adding the pasta sauce.
    Mushrooms are generally better for you cooked rather than raw. Cooking breaks down tough cell walls to release nutrients, increases antioxidant activity, destroys toxins like agaritine, and makes them easier to digest. Cooking tomatoes makes them healthier by significantly increasing the availability of the antioxidant lycopene, which helps protect against cancer and cardiovascular disease.
  3. Rinse and drain the lentils (or canned beans of choice), and add the pasta sauce and the lentils to the mushrooms and tomatoes.
    Add the spices, then taste, and adjust the heat as desired.

Notes

Banza is a popular chickpea pasta with high protein and fiber content. Kaizen makes a super protein pasta with fava beans - 80g protein per 8-ounce box.
Protein content varies, so it's always best to check the nutrition label on the specific product you choose.
Explore soybean fettuccini or spaghetti as well for higher protein content.
These specialty bean-based pastas are often gluten-free, low-carb, and suitable for a vegan lifestyle.

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By |2026-01-29T09:42:22+00:00July 20th, 2025|Comments Off on Mock Tuna Chickpea Salad
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Spaghetti Squash And Mixed Vegetables

Author: Paul Turcotte
Super flavorful baked spaghetti squash recipe mixed with seasoned vegetables.  A vibrant and healthy meal that's both cozy and nourishing! Works as a main dish or an outstanding side dish.
Print
Prep 3 hours 20 minutes
Cook 10 minutes
Squash Cooking time 40 minutes
Total 1 hour 10 minutes
Servings 4 Servings
Course Main Courses
Cuisine American
Keyword American, bake, gluten free, main course, saute', Vegan

Ingredients

  • 1 large spaghetti squash
  • 1 small onion, sliced
  • 2 cups  broccolli florets cut into bite-sized pieces
  • ½ cup pitted olives sliced
  • 1 cup cherry tomatoes sliced in half
  • ½ cup  zucchini large diced
  • 4 garlic cloves pressed or minced
  • 2 Tbsp nutritional yeastn
  • 2 tsp Italian Seasoning See notes
  • ¾ tsp sea salt
  • ¼ tsp ground plack pepper
  • Tbsp  broth or water as needed

Equipment

  • baking sheet parchment paper
  • large fry pan with lid
  • cutting board
  • chef's knife

Instructions

Spaghetti Squash
  1. Preheat the oven to 400 degrees.
    Cut off the stem and the bottom of the squash so that it can stand upright. With a chef's knife, cut the squash in half to expose the seeds in the center. Take a large metal spoon and scrape out the seeds leaving the pulp of the squash. Lay the squash face down on the parchment paper that covers the baking sheet and bake for 30 to 40 minutes, until a fork can easily pierce the squash skin. Remove from the oven and cool until cool enough to handle.
Preparing Mixed Vegetables and Combine With Squash
  1. In a large skillet over medium heat, saute the onion and broccoli for 3 minutes, until the onion is soft.
  2. Add the olives, zucchini, Italian seasoning and tomatoes and cook for an additional 3 to 5 minutes, until the broccoli is fork-tender and the tomatoes have started to wilt.
  3. Add the garlic and a tablespoon or two of water or broth (if dry) and cook for 1 more minute, until fragrant. Remove from heat and set aside until squash is redy to mix in.
  4. After the squash has cooled, use a fork to gently pull the squash flesh from the skin, separating it into strands. Rake your fork in the same direction as the squash strands to make the longest noodles possible.
  5. Add the squash noodles to the skillet with the vegetables and warm them together
  6. Stir in the nutritional yeast, salt, pepper, fresh basil, and crushed red pepper, if desired.
  7. Toss to combine everything.
  8. Divide servings and garnish with vegan parmesan or prefered garnish.

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