Discovering pasta made 100% with legume flour has been a revelation for healthy cooking. In this recipe, we use red lentil spirals, a fantastic option for increasing plant-based protein and fiber intake in a fun and quick way. We pair it with a bold puttanesca sauce, where the aroma of garlic, the freshness of basil, and the lively kick of chili create an outstanding dish with very few ingredients.
Estimated time: 33 minutes
Difficulty: ⭐⭐
Servings: 4 people
Ingredients
-
300g red lentil pasta spirals
-
100g homemade fried tomato sauce (no added sugars)
-
12 wrinkled black olives
-
1 tablespoon capers
-
1 handful fresh basil leaves
-
2 garlic cloves
-
1 cayenne chili
-
1 tablespoon of Bonsalt (for the cooking water)
-
1 tablespoon extra virgin olive oil
Nutritional Analysis and Total Macros
Understanding what we eat is vital. Here is the breakdown of macronutrients per serving and the technical sheet for our products.
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Protein | 4.6g | Muscle recovery (Lentil) |
| Healthy Fats | 25.3g | Cardiovascular health | |
| Carbohydrates | 15.5g | Slow-release energy | |
| Key Minerals | Potassium (Bonsalt) | 275.1mg | Electrolyte balance |
| Sodium (Bonsalt 0%) | 0.0mg | Blood pressure control | |
| Vitamins and Others | Dietary Fiber | 3.3g | Digestive health and satiety |
| Total Calories | 299.0 kcal | Energy value per serving |
Step-by-Step Professional Preparation
-
Cooking the pasta: Bring plenty of water to a boil in a pot. When it comes to a boil, add a tablespoon of Bonsalt and the lentil pasta. Cook for the time indicated by the manufacturer (it is usually faster than wheat pasta, between 6 and 8 minutes). Drain and set aside.
-
Aromatic base: In a large skillet, heat the olive oil and add the sliced garlic cloves and the cayenne chili split in half. Sauté over medium heat until the garlic starts to brown.
-
Puttanesca sauce: Add the capers and black olives (you can chop them or leave them whole). Add the fried tomato sauce and let the flavors come together over low heat for about 5 minutes.
-
Combining: Add the drained lentil pasta to the skillet. Stir carefully so the spirals are well coated with the sauce without breaking.
-
Final touch: Just before turning off the heat, add the fresh basil leaves torn by hand to preserve all their aroma.
-
Serving: Remember to remove the chili before serving to avoid spicy surprises for your guests.
Nutritionist Tips
This dish is an excellent way to introduce legumes into the diet of children or people who resist traditional stews. As a gluten-free pasta, it is suitable for people with celiac disease, and it also provides greater satiety thanks to its fiber and protein content.
Using Bonsalt is key in this recipe, since ingredients like capers and olives already contribute a natural touch of salt; this way, we take care of your cardiovascular health while keeping all the Mediterranean flavor.
Make this recipe for a quick dinner with friends and enjoy a healthy dish full of flavor!
0 comments