Lentil Enchilada Pasta

  • Time: 20-25 minutes (add 10 minutes more if using uncooked lentils)
  • Servings: 3
  • Serving Size: 6.0 ounces
  • Sstage: Post-Recovery

INGREDIENTS:

  • Whole-wheat pasta, uncooked - 75 grams or 2.7 oz (can replace with chickpea pasta if intolerant to wheat pasta)
  • Lentils, cooked - 1/2 cup (100 grams)(or about 1/5 cup uncooked)
  • Olive oil - 1 tsp (5 grams)
  • Red onion - 1/4 medium (38 grams)
  • Garlic clove - 1 medium (4 grams or 1 tsp minced garlic)
  • Vegetable broth, low sodium - 1/2 cup (120 grams)
  • Crushed tomatoes - 1/2 cup (121 grams)
  • Nutritional yeast - 1 tbsp (4 grams)
  • Wheat flour, all purpose - 1/2 tbsp (4 grams)
  • Chili powder - 1/2 tbsp
  • Cumin, ground - 1/4 tsp
  • Sea salt - 1/4 tsp
  • Black pepper, ground - 1/8 tsp
  • Hemp seeds - 2 tbsp (20 grams)
  • Cilantro, chopped fresh leaves - 3 tbsp (6 grams)

INSTRUCTIONS:

  1. Cook pasta according to instructions. Cook lentils if using uncooked. Chop the red onion and garlic.
  2. Place a large pan over medium heat and add the oil. Once hot, add the onion and garlic and cook for 1- 2 minutes.
  3. Add the vegetable broth, crushed tomatoes, cooked lentils, nutritional yeast, flour and spices (chili powder, cumin, sea salt, and black pepper). Mix gently and reduce the heat to low. Cook for 4-5 minutes.
  4. Add the cooked pasta and hemp seeds to the pan. Mix gently and turn off the heat. Garnish with cilantro (1 tbsp per serving). Enjoy!

*Note: Mild-spicy. Divide equally by the listed number of servings. Stays fresh in the refrigerator for 3 days.

NUTRITION FACTS per serving:

  • Calories 215
  • Protein 11 grams
  • Carbs 34 grams
  • Fat 6 grams
  • Fiber 7 grams
  • Sugar 4 grams
  • Iron 19% DV
  • Calcium 5% DV
  • Sodium 14% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Lentils are a great source of protein, iron, and fiber. They don't take to long to cook like other legumes and are very versatile when used in different recipes.

Tags: dairy-free, soy-free, vegan, vegetarian, plant-based, high-fiber, gastric sleeve, vsg, bariatric, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.