Italian-inspired · Easy
Lentil tomato sauce & whole-wheat spaghetti
Lentils and finely chopped vegetables simmer into a hearty tomato sauce for whole-grain pasta.
Estimated nutrition
Per portion and for your whole batch. These are ingredient-based estimates, not laboratory-tested nutrition facts. Optional ingredients are excluded.
| Nutrient | Per portion | Whole batch |
|---|---|---|
| Calories | 553 kcal | 2211 kcal |
| Protein | 24.7 g | 98.7 g |
| Carbs | 100 g | 400.2 g |
| Fiber | 16.6 g | 66.4 g |
| Sugars | 12.4 g | 49.4 g |
| Added sugars | 0 g | 0 g |
| Fat | 9.4 g | 37.6 g |
| Saturated fat | 1.3 g | 5.3 g |
| Sodium | 359 mg | 1436 mg |
| Cholesterol | 0 mg | 0 mg |
USDA FoodData Central references. Brands, food varieties, preparation and portion size change the result. Added sugars assume plain, unsweetened ingredients; for prepared breads and sauces, a range shows zero to the reference food’s total sugar because the added amount is unspecified.
Ingredients, sources & assumptions
All listed edible food and oil are counted as eaten. Cooking losses and final cooked weight are not measured. Some ingredients use a stated reference food or a proxy for a missing nutrient. No personalized dietary advice.
Lentils, raw · 200 g in the original batch
USDA food referencePasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) · 280 g in the original batch
USDA food referenceTomatoes, red, ripe, raw, year round average · 738 g in the original batch
USDA food referenceCarrots, raw · 250 g in the original batch
USDA food referenceOnions, raw · 150 g in the original batch
USDA food referenceOil, olive, salad or cooking · 25 g in the original batch
USDA food referenceSpices, oregano, dried · 2 g in the original batch
USDA food referenceSalt, table · 3 g in the original batch
USDA food referenceBeverages, water, tap, drinking · 700 g in the original batch
Generic USDA tap water reference; local sodium and mineral content varies.
USDA food referenceCalculation version 2. Source records and method are documented in our nutrition guide.
Nutrition guidanceLet’s make it
Amounts below match your selected batch. Follow each short step, and use timers as reminders to check the food.
Equipment
Stovetop · Large saucepan · Pasta pot · Colander
- 1
Wash and prepare the produce
Wash 6 medium whole tomatoes, remove the cores, then dice evenly into 1 cm pieces. Keep any juices with the prepared tomatoes.
Scrub 250 g (about 4 medium carrots, trimmed) carrots, trim the ends, then dice finely.
Peel 150 g onion and finely dice evenly.
- 2
Prepare the remaining ingredients
Measure 200 g dry lentils. Pick out any stones or damaged lentils, rinse in a sieve, and drain.
Measure 280 g whole-wheat spaghetti.
- 3
Measure and set out
Measure 25 g olive oil.
Measure 2 g dried oregano.
Measure 3 g table salt.
Measure 700 ml water.
Keep these measured amounts nearby. The cooking steps below specify how much to use at each stage.
- 4
Start the sauce
Heat 25 g oil in a large saucepan over medium heat.
Cook 150 g onion and carrots for 7 minutes until beginning to soften.
- 5
Start the sauce
Add 200 g lentils and 700 ml water.
Bring to a simmer and cook loosely covered for 20 minutes.
- 6
Add tomatoes
Stir in 6 diced fresh tomatoes with their juices, oregano, and salt.
Simmer for 20–25 minutes until the tomatoes soften, lentils are tender throughout and sauce has thickened.
- 7
Add tomatoes
Stir often, gently crushing the tomatoes with a spoon; add a little water if sticking.
- 8
Cook pasta and serve
While sauce finishes, boil spaghetti in a separate pot according to the package.
- 9
Cook pasta and serve
Drain.
Divide spaghetti and lentil sauce among 4 bowls, keeping some sauce separate if preferred.
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Make it work for you
For kids & different preferences
Offer the components separately if preferred. Let caregivers choose portions and suitable textures; appetites vary.
Storage & packed lunches
Refrigerate in shallow covered containers within 2 hours (within 1 hour above 90°F / 32°C). Keep at 40°F / 4°C or colder and use within 3–4 days. Freeze portions intended for later in the week. Keep packed lunches cold with ice packs until eaten.
Freezing & reheating
Freeze promptly in meal-sized airtight containers for up to 2–3 months for best quality. Thaw in the refrigerator.
Reheat leftovers throughout to 165°F / 74°C. Stir microwave portions and check several places with a food thermometer.
If something looks different
Check the food itself as well as the clock. Equipment, batch depth, and ingredient size affect timing. Fresh tomatoes vary in juiciness. If too watery, simmer uncovered a little longer; if sticking before tender, add water a spoonful at a time.
Something wrong with an ingredient or instruction? Tell us
Version 3 · Updated 2026-10-21
Bethany’s Kitchen · /recipes/lentil-bolognese · Original instructions prepared for this project; no third-party recipe prose or photography reproduced. Not kitchen tested.