Red Lentil Spaghetti – A Makeover Recipe to Warm You Through the Holidays!

-By Hertha J. Woodruff, A.M.L.S., M.A.


Red lentil spaghetti is a quick, healthy, skillet meal for this busy time of the year!

Ingredients for Spaghetti Sauce:

½ cup of dried, red lentils

2 cups of water

2 tablespoons of olive oil

3 stalks of fresh celery, thinly, sliced horizontally

1 large onion, finely chopped

2 or 3 fresh garlic cloves, finely chopped

1 full jar of a regular, low salt, tomato sauce, at least 25 ounces

½ cup or more of spicy, low salt, tomato sauce, or cayenne pepper, or hot paprika to taste

2 tablespoons of dried, ground oregano


Procedure for Spaghetti Sauce:

  1. Cover red lentils in 2 cups of water and cook in a sauce pan. Turn to high for a few minutes and then turn down to simmer for 10 to 15 minutes.  Red lentils will change from a vivid red color to a brownish, yellow color when cooked.  Lentils will expand and do not have to be soaked before cooking.  Drain lentils and set aside to later add to sauce.
    Dr. Oz considers red lentils to be one of his superfoods because they are very high in protein and fiber.
  2. Sauté onions, garlic, and celery lightly in a skillet in olive oil for 2-3 minutes.
  3. Add regular tomato sauce and spicy tomato sauce to skillet.  Or, add regular tomato sauce and cayenne pepper or hot paprika to taste.
  4. Add drained, red lentils.
  5. Add oregano.
  6. Simmer sauce for ten to fifteen minutes.  Don’t overcook.



Spaghetti Noodles or Spaghetti Squash Noodles –  It is your choice.

Serve sauce over cooked spaghetti noodles that are gluten free, or a brown rice or a whole grain variety.  You could, instead, cut a spaghetti squash lengthwise in half, bake at 350 degrees in a pan for 45 minutes to an hour in a little water, face down, and then fork out squash as a healthy, alternative noodle choice.  Forked spaghetti squash resembles spaghetti noodles.  Season spaghetti squash lightly with sea salt and pepper.  If you use a spaghetti squash, begin cooking it early so your meal will not be delayed.  Spaghetti squash is low fat, has very little sodium, and is low in calories.  It is great for people who can’t tolerate wheat.

Spaghetti Servings: 4 -5 servings

Add a vegetable salad and fruit, like an orange or mango, to the meal.


To read about my journey to becoming a vegan, please go here: Hertha Woodruff’s Vegan Journey  

To view the rest of my posts, please visit the Health & Nutrition category page of our blog: Click Here

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