Spiced Lentil Pasta (High-Protein with Greek Yogurt)
Servings: 4 people
- 8 ounces (230 g) short pasta rigatoni, penne, fusilli, or casarecce
- 2 tablespoons extra virgin olive oil
- 1 large yellow onion finely diced
- 3 cloves garlic grated or minced
- 4 tablespoons (60 g) tomato paste
- 2 teaspoons paprika sweet or smoked
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- ½ teaspoon cinnamon optional
- ¼ teaspoon red pepper flakes or Aleppo peppers, add more to taste
- 2 cans brown lentils drained and rinsed – 15 oz / 400 g each can, or about 3 cups / 460 g cooked lentils
- ¾ teaspoon salt or more to taste, plus black pepper to taste
For Serving (optional)
- 1 cup (250 g) Greek yogurt stirred with 1 small clove grated garlic, a squeeze of lemon juice and a pinch of salt
- 1 cup (150 g) cherry tomatoes quartered
- 1 handful fresh parsley chopped
- 3 tablespoons extra virgin olive oil sautéed with 1 teaspoon smoked paprika and ½ teaspoon red pepper flakes
- 4 wedges lemon
- Make the spiced lentil sauce: Heat 2 tablespoons extra virgin olive oil in a large skillet over medium heat. Cook 1 large yellow onion (chopped) for about 5 minutes until soft, then stir in 3 cloves garlic (grated) and cook for 30 seconds.Add 4 tablespoons tomato paste, 2 teaspoons paprika, 1 teaspoon ground cumin, 1 teaspoon dried oregano, ½ teaspoon cinnamon, and ¼ teaspoon red pepper flakes. Add a splash of water and cook for 1 minute, stirring often.Stir in 2 cans brown lentils (drained), 1 cup of water, ¾ teaspoon salt, and black pepper. Simmer for 8 to 10 minutes, stirring occasionally, until thick. Taste and adjust the seasoning.
- Cook the pasta: While the sauce simmers, cook 8 ounces short pasta in salted boiling water according to the package directions until al dente. Drain.
- Make the garlic yogurt: Mix 1 cup Greek yogurt, a small clove of grated garlic, a tablespoons of lemon juice, and a pinch of salt. If needed, stir in 1 to 2 tablespoons of water until smooth.
- Make the paprika oil (Optional): Warm 3 tablespoons extra virgin olive oil over low heat. Stir in 1 teaspoon of paprika, red pepper flakes to taste, and a pinch of salt. Cook for about 15 seconds, then remove from the heat.
- Assemble: Divide the pasta among bowls. Spoon on the garlic yogurt, then the lentil sauce. Top with the paprika oil, cherry tomatoes, and parsley. Serve with lemon wedges, if you like.
Substitutions
- Short pasta → Penne, fusilli, casarecce, whole wheat pasta, or gluten-free pasta.
- Brown lentils → Cooked green or French lentils. Avoid red lentils.
- Onion → Yellow, white, or red onion.
- Garlic → Garlic-infused olive oil or a pinch of garlic powder.
- Tomato paste → Tomato purée (simmer a little longer to thicken).
- Paprika, cumin, oregano, cinnamon & red pepper flakes → Sweet or smoked paprika; Aleppo pepper instead of red pepper flakes.
- Extra virgin olive oil → Avocado oil.
- Greek yogurt → Skyr for extra protein or a thick dairy-free yogurt.
- Cherry tomatoes, parsley & lemon → Diced ripe tomatoes, basil, cilantro, or a splash of red wine vinegar.
- Smoky chili oil → Skip it if needed, or simply drizzle with extra virgin olive oil before serving.
- Cook the tomato paste: Let it cook with the spices for 1 minute to deepen the flavor.
- Choose the right lentils: Brown or green lentils stay firm. Skip red lentils.
- Let the sauce simmer: Cook for 8 to 10 minutes. Add a splash of water if it gets too thick.
- Warm the paprika oil gently: Low heat for 30 seconds is all it needs.
- Layer, don't mix: Add the yogurt first, then the lentils and toppings for the best flavor.
- Don't skip the fresh toppings: Tomatoes, parsley, and lemon brighten every bite.
- Store separately: Keep the sauce, yogurt, and toppings in separate containers for up to 4 days, then assemble after reheating the sauce.
