Pasta Ingredients

• 12 oz dry whole-wheat spaghetti, linguine, or other long pasta
• Optional higher-protein version: chickpea, red lentil, or other protein pasta

Lentil TVP Sauce Ingredients

• 1 1/2 cups dry brown or green lentils, rinsed
• 1 cup dry TVP
• 1 large onion, finely diced
• 3-4 cloves garlic, minced
• 8-12 oz mushrooms, finely chopped
• 1 large carrot, grated or finely diced
• 1 red bell pepper, finely diced
• 4-6 cups spinach or kale, chopped
• 1 28 oz can crushed tomatoes
• 1 14-15 oz can tomato sauce, or marinara
• 6 tablespoons fortified nutritional yeast
• 1-2 tablespoons ground flaxseed, optional
• 2 teaspoons Italian seasoning
• 1 teaspoon oregano
• 1 teaspoon basil
• 1/2 teaspoon smoked paprika
• Black pepper, to taste
• Iodized salt, to taste
• Red pepper flakes, optional
• Splash of water or vegetable broth as needed

Instructions

1. Add the rinsed lentils to a pot with enough water to cover by a couple inches.
2. Bring to a boil, then reduce to a simmer and cook for 20-25 minutes, or until tender but not mushy. Drain and set aside.
3. Place the TVP in a bowl and add about 1 cup hot water or hot vegetable broth. Let it sit for 5-10 minutes, then drain off any excess liquid if needed.
4. Warm a large pot or deep pan over medium heat with a splash of water, broth, or a small amount of oil.
5. Add the onion and cook for 4-5 minutes, until softened.
6. Add the garlic, mushrooms, carrot, and bell pepper. Cook for 8-10 minutes, stirring often, until the vegetables soften and the mushrooms release moisture.
7. Add the spinach or kale and cook until wilted down.
8. Stir in the cooked lentils, rehydrated TVP, crushed tomatoes, tomato sauce, Italian seasoning, oregano, basil, smoked paprika, black pepper, and red pepper flakes if using.
9. Simmer uncovered for 15-20 minutes, stirring occasionally. Add a splash of water or broth if the sauce gets too thick.
10. Stir in the nutritional yeast near the end, then taste and adjust salt and pepper.
11. Cook the pasta according to package instructions, then drain.
12. Serve the sauce over the pasta, or store pasta and sauce separately for meal prep.

Meal Prep

Storage

• Refrigerate for up to 4 days.
• Freeze extra sauce for later.
• Reheat with a splash of water to loosen the sauce.
• Add extra nutritional yeast, parsley, basil, black pepper, or red pepper flakes when serving if you like.