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.

Italian

No-Harm Parm

Author: Paul Turcotte
Parmesan cheese substitute made from cashews, hemp seeds, and nutritional yeast.
Print
Prep 15 minutes
Servings 72 Teaspoons
Course Sides
Cuisine Italian
Keyword Cheese, Cheese Topping, parmesan, Vegan

Ingredients

  • 1 tsp Onion Powder
  • 1 tsp Garlic Powder
  • 1/4 tsp Tumeric Powder
  • 1 Cup Raw Cashews
  • 1/3 Cup Hemp Seeds
  • 3 Tbsp Nutritional Yeast
  • 1/2 tsp Kosher or Sea Salt
  • 1/4 tsp Ground Pepper

Equipment

  • food Processor I usually use a Vitamix blender

Instructions

  1. Combine all ingredients directly into a food processor or high speed belnder (like a Vitamix).
  2. Pulse until contents become ganular.
  3. Don't overblend. Leave some texture.

Go to Top