Lentil Ragu | Easy Healthy and Vegan

A comforting hearty Lentil Ragu over whole wheat spaghetti that is done in 30 minutes! It’s got all the traditional flavors with heart healthy lentils making this a low calorie healthy pasta dish for the whole family!

My family loves pasta! I think my kids would eat pasta every day if we let them. I always serve whole wheat, chickpea or lentil pasta to them and they never complain. I don’t think they know what white pasta tastes like!

If you’re trying to ease your family into more plant-based recipes this will soon become one of your favorite week night meals! It’s a comforting, easy, and delicious vegan meal that’s omnivore and kid approved.

This Lentil Ragu has all of the traditional flavors and elements of the classic Italian sauce with chopped veggies, tomatoes, a touch of red wine, and a coconut cream finish.

Why You’ll Love this Lentil Ragu…

• Full of Traditional Flavors
• No Oil
• Whole Grain
• Plant-Based Vegan Ingredients
• Family Friendly
• Healthy Comfort Food

Ingredient’s You’ll Need

• 1 cup chopped white onion
• 1/2 cup chopped celery
• 1/2 cup chopped carrots
• 3 tbsp tomato paste
• 2 cups low-sodium vegetable stock
• 15 oz can of diced tomatoes
• 1/4 cup of dry red wine (optional)
• 1 cup of red lentils
• 1/2 cup low-fat coconut milk
• 1 tsp Italian Seasoning
• 16 oz Whole Wheat Spaghetti
• Fresh Parsley for garnish

Tools and Equipment You Need

• Stock Pot
• Sauté Pan
• Cooking Spoon
• Cutting Board
• Chopping Knife

How to Make Lentil Ragu – Step by Step

Step 1: Prepare pasta according to package instructions.

Step 2: Sauté chopped onions in 1/4 cup of vegetable stock or water for 5 minutes or until they become translucent. Add celery and carrots. Sauté for an additional 10 minutes.

Step 3: Add vegetable broth, diced tomatoes, tomato paste and optional red wine. Bring to a boil.

Step 4: Add lentils. Reduce heat to a simmer. Cook for 15 minutes or until tender.

Step 5: Add Italian Seasoning. Stir in coconut milk.

Step 6: Drain pasta and incorporate into sauce. Sprinkle with fresh chopped parsley. Serve!

Tips and Variations

• Incorporate the pasta into the sauce before serving by adding the drained pasta to the sauce pan.
• To make this low carb or to add more veggies serve with zucchini noodles instead of whole wheat spaghetti.
• For an authentic Ragu add 1/4 cup of red wine.
• Serve with fresh chopped parsley.
• Sprinkle with vegan parmesan cheese or nutritional yeast.
• You can use a variety of lentils in this dish. Red lentils cook quickly making this a 30 minute meal. However you can also use brown lentils but the cooking time will increase.

What makes this Lentil Ragu healthy?

• Low in Fat and Calories-One large serving with spaghetti is only 323 calories, and 2 grams of fat. Lentils are a low fat plant-protein, and this recipe has no added oil which drastically lowers the fat and calories making this a heart healthy main dish!
• High in Plant-Protein-One serving has 15 grams of plant-protein in the form of lentils and whole grain pasta. When lentils are paired with whole wheat pasta they make for a complete protein.
• Whole Grain and High in Fiber-Using whole grain spaghetti instead of enriched white spaghetti increased the amount of fiber per serving from 2 grams to 6 grams. Using whole grain spaghetti also reduces the total amount of carbohydrates. Fiber intake is associated with reduced risk of heart disease, diabetes, and a number of other chronic conditions.
• Rich in Vitamins and Nutrients-With whole grains, added veggies, and nutrient rich lentils this dish has a number of vitamins and nutrients including phytochemicals which help protect against heart disease and type 2 diabetes.

What is the difference between a ragu and a bolognese sauce?

Both Ragu and Bolognese are traditional Italian sauces. They are also both traditionally meat based.

• Ragu-A ragu, however, has a small amount of tomato sauce, and more chopped vegetables which include carrots, and celery. It also has a touch of red wine, broth, and a cream. Ragu is traditionally served with spaghetti.

• Bolognese-A bolognese is a variation of ragu. It has less tomatoes and uses white wine instead of red. It doesn’t include chopped or minced elements like a traditional ragu. Bolognese is traditionally served with fatter noodles such as fettuccine or lasagna.

• Lentil Ragu-This vegan version includes all of the traditional flavors and elements of a traditional ragu with lentils taking the place of meat, and whole wheat spaghetti for added fiber and whole grains.

How do you store and keep Lentil Ragu?

• Storing-Store in an air tight container for up to 5 days. It will taste best reheated if you prepare the pasta fresh when you’re ready to serve.
• Freezing-Freeze in an air tight container for up to 2 months. Prepare pasta fresh when you’re ready to serve.

Check Out these Other Vegan Pasta Recipes!

• Easy “Cheesy” Vegan Pasta Bake
• Vegan Pesto Pasta
• Vegan Butternut Squash Mac and Cheese
• Gluten-Free Vegan Lasagna
• Chickpea Meatballs

If you’ve tried this Lentil Ragu, please rate the recipe and let me know how it turned out. You can also follow me on Facebook, Instagram, and Pinterest for more plant-based family recipes your whole family will enjoy!