Lentils are a great source of fibre and protein. Their rich fibre content can support healthy blood sugar levels and balance blood cholesterol levels.
Lentils are highly nutritious, and the benefits include the ability to improve and maintain heart health. Lentils in combination with an overall healthy diet can support weight loss and help fight blood sugar fluctuations that can lead to diabetes or low energy levels. Lentils can also improve digestive health.
Lentils are loved by vegetarians and vegans as they are a high-protein food, and are rich in varying nutrients.
History of Greek-style Pasta and Lentils
Traditional Greek-style pasta with lentils consists of small pasta (e.g., orzo), onions, carrots, celery, olive oil, garlic, lentils , white wine vinegar, vegetable broth, salt and pepper. Lentils are used in this dish because they contain both type 1 and type 2 dietary fibres that help the body regulate insulin levels after eating carbohydrates. This results in more gradual rises in blood sugar levels compared to consuming carbohydrates alone. This makes lentils beneficial for diabetics.
It's typical for a Greek pasta dish to be covered in tomato sauce, herbs, lentils and creamy cheese, but this recipe comes from an American cookbook. The Greek-style pasta with lentils was first introduced to the public in The Silver Palate Cookbook by Julee Rosso and Sheila Lukins. This book was published in 1983. Since then, Greek-style pasta with lentils has gained popularity throughout the United States due to its health benefits and ease of preparation. However, it is sometimes referred to as Green Spaghetti.
Health Benefits of Greek-style Pasta and Lentils
Greek-style pasta with lentils is rich in folic acid, which has been shown to be low among people with depression. As it's made with whole grain pasta, it contains high levels of magnesium, an essential mineral that supports healthy bones, connective tissue and nerve function in the body, as well as phosphorus that promotes energy production and cell repair. The insoluble fibre in whole grain pasta supports digestion and helps prevent constipation and other intestinal problems.
And if you're looking to lose weight, you'll surely love this pasta dish that's an excellent source of complex carbohydrates. Unlike simple carbs that cause an immediate spike and drop in energy levels, causing weight gain, complex carbs give lasting energy as they digest more slowly. Additionally, adding in lentils, which are high in B Vitamins (B6, thiamin), will assist your body in carbohydrate metabolism, energy production, red blood cell formation, nervous system function and maintenance of normal body cells. What's more, lentils contain significant amounts of vitamin A which is needed for healthy hair and skin, as well as good amounts of vitamin C and potassium which can help reduce blood pressure and the risk of stroke.
How to Make Greek-style Pasta with Lentils
Greek dishes are known for their taste and health benefits. This delicious recipe resulted from a unique twist on their traditional pasta dish with lentils.
For more deliciously healthy pasta dishes, head over to our recipes page.
Ingredients
- 5 medium carrots, peeled and thinly sliced
- 1 large onion, coarsely chopped
- 4-5 cloves garlic, minced
- 1/4 cup organic extra-virgin olive oil
- 2 cups dry brown lentils, rinsed and drained
- 1 can diced tomato
- 1 cup tomato sauce
- 2 teaspoons dried thyme, crushed
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 300g wholemeal pasta
- organic extra-virgin olive oil
- handful of basil leaves
- cheese for serving, grated
Instructions
- Sauté carrots, onion, and garlic with 1/4 cup hot olive oil on a medium pan over medium heat until tender.
- Add lentils and 5 cups of water and bring to the boil. Reduce heat, cover and simmer for about 30 to 35 minutes or until lentils are tender. You can add additional water if need be.
- Add undrained tomatoes, tomato sauce, thyme, salt, and pepper and return to boiling. Once boiling, reduce heat and simmer uncovered for about 30 minutes or until desired consistency.
- Meanwhile, cook pasta according to package directions. Once pasta is cooked, toss with a small amount of olive oil.
- To finish, place pasta in a serving bowl and top with sauce. Sprinkle on some basil leaves and grated cheese.
- Serve and enjoy.
