This efficient meal upgrade transforms a standard jar of store-bought marinara into a nutrient-dense powerhouse by incorporating blended lentils. By pureeing the lentils into the sauce, you significantly increase both the plant-based protein and dietary fiber content without drastically changing the classic tomato flavor profile. The result is a thick, hearty sauce that is far more satiating than plain marinara, providing a substantial boost of iron and complex carbohydrates to your favorite pasta or vegetable dishes.
Nutrition Information (per serving)
Based on a 24 oz jar of standard marinara sauce and 1 can of no-salt-added lentils. Values vary by brand.
Ingredients
- 1 jar store-bought marinara sauce (24 oz)
- 1 can lentils (15 oz), drained and rinsed
- Substitute: 1 1/2 cups cooked lentils
- 1/4 cup water, plus more as needed
- Salt and freshly ground black pepper, to taste
- Optional: fresh basil, parsley, red pepper flakes, or grated Parmesan for serving
Equipment Needed
- Medium saucepan
- Blender, food processor, or immersion blender
- Can opener
- Fine-mesh strainer or colander
- Wooden spoon
- Measuring cup
Directions
- Drain and rinse the canned lentils thoroughly. If you are using home-cooked lentils, measure out 1 1/2 cups.
- Transfer the lentils and 1/4 cup water to a blender or food processor. Blend on high until the mixture is completely smooth and reaches a thick, creamy consistency.
- Pour your chosen marinara sauce into a medium saucepan and set over medium heat.
- Stir the smooth lentil puree into the warming marinara until the color and texture are uniform.
- Reduce the heat to low and allow the sauce to simmer for 5 to 7 minutes, stirring occasionally to prevent sticking.
- Taste the sauce and adjust the seasoning with salt and pepper as needed. Serve hot over your choice of pasta or grains, finishing with optional herbs or cheese if desired.
Nutritional Facts
- Calories
- 226
- Fat
- 5g
- Sodium
- 664mg
- Carbohydrates
- 35g
- Fiber
- 10g
- Sugar
- 13g
- Protein
- 11g
