A (0 - $450)/ Dinner/ Vegetarian

Red Lentil Pasta for Everyone!

I bank on this one (with a side of our keto breadsticks) for feeding a crowd. It’s as fancy as you make it.

$ – Savvy: This recipe does it all: low cost, beckons creativity, nourishing, appeals to many and earns an A+ Grade.

For details on how to avoid last minute grocery store runs when you’ve got a crowd to feed on-the-cheap, read this!

Lentil Pasta for Everyone

Red Lentil Pasta for Everyone!

Course: Main Course, Salad, Side Dish
Cuisine: Italian, Mediterranean
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 7 people
Calories: 488kcal
Author: Dana Ketter
Cost: $1.59
Cooking for the masses and want extra pizzazz? Trader Joe's just saved the day.
Print Recipe

Equipment

  • large pot, knife, cutting board, steamer or pot with a steamer insert, stove, large bowl or corning ware, spoon

Ingredients

  • 12 oz Trader Joe's Organic Red Lentil Sedanini one package
  • 7 cups Organic Broccoli full 32-oz frozen package
  • 30 each Kalamata Olives or black
  • 1 each Yellow Bell Pepper
  • 4 tbsp Extra Virgin Olive Oil we like California Olive Ranch
  • 2 tbsp White Wine Vinegar
  • 1 tsp Thyme ground
  • 1 tsp Rosemary crushed
  • 2.5 tsp Black Peppercorn ground

Sides

  • 7 slices Rudi's Gluten Free Multi-Grain Bread or our Keto Breadsticks
  • 2 oz Pecorino Romano Cheese or goat cheese
  • 2 tbsp Extra Virgin Olive Oil

Instructions

  • In large pot, bring water to a boil and then add (one 8.8oz box) of pasta — cook per package instructions. Note: if you're using Banza brand – it seems to cook faster than Barilla. I suggest rinsing the noodles a minute or more before suggested cook time. Know your stove!
  • Rinse the noodles under cold running water, drain and add to your bowl or Corning ware. (I typically need 1 large and 1 medium Corning ware containers). Mix in the olive oil, white wine vinegar, and seasonings to coat and set aside.
  • While the pasta is cooking: Cut your fresh broccoli to your liking, or unpack your frozen broccoli into a steamer or to a pot with 1 inch of water and a steamer insert.
    Cook for about 4 minutes, strain, and add to the pasta. Note: when I use frozen broccoli cuts, I will sometimes cut the broccoli into smaller pieces after I'm done cooking it. For a softer veggie, steam a bit longer.
  • While the broccoli is cooking: (see a time-saving trend here? #timers) slice your olives to your liking. I prefer two cuts short-wise into 3 small pieces, or long-wise in half.
    Wash, core, and cut up your bell pepper (I prefer mine diced). Add the peppers and olives to your pasta and toss together.
  • Sprinkle the 2oz of grated Pecorino or crumbled goat cheese on top, or mix into the pasta. The MAIN dish is now complete!

Side

  • Toast the bread and brush with olive oil. Then, spread the goat cheese on, or sprinkle grated pecorino cheese on top.
    If you want to melt the cheese after toasting the bread (and you don't have a toaster oven), simply place the cheese bread into a pan, cover with a lid and cook on very low heat until ready.

Notes

WHOLE RECIPE:
Total Calories – 3,416.  Total Cost – $12.30  .  Grade – A  .  *Monthly Cost – $431
Programming Notes:
  • This can be made into a vegan meal by substituting in vegan cheese.
  • The white wine vinegar is a low-cost healthy trick for adding a salty flavor without adding a bunch of sodium. Feel free to add more if it suits your taste buds!
  • If you’re concerned about sodium content, consider decreasing the number of olives to half and switching to black olives. Check the package ingredient list – olives in water have less salt than in a brine solution.  Be sure to rinse thoroughly before use.
  • Nutrition Facts Panel below includes calories & data from the side dish listed on the recipe.
  •  
*This refers to the monthly grocery bill if TWO PEOPLE ate cumulatively 4,000 Calories per day, and only ate this meal all month long. If you’re running calculations for ONE person – divide the monthly cost in half.

Nutrition

Nutrition Facts
Red Lentil Pasta for Everyone!
Amount Per Serving
Calories 488 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 3g19%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 8mg3%
Sodium 390mg17%
Potassium 315mg9%
Carbohydrates 55g18%
Fiber 8g33%
Sugar 5g6%
Protein 19g38%
Vitamin A 716IU14%
Vitamin C 82mg99%
Calcium 160mg16%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

Here’s a table with external links for each recipe ingredient (plus a few alternate ingredient ideas). As previously mentioned, prices vary per region, season, city, store and personal preference for brand or specific type of food item.

Barilla Chickpea RotiniOrganic Beet Greens Grass Fed/Finished Ground Beef
Barilla Red Lentil Penne
(or TJ’s 12oz Sedanini)
Organic Broccoli Cuts
(Clean 15)
Free Range Chicken/ Turkey/
Costco or Sam’s Club $5 chicken
Kalamata Olives (this is usually a
slightly smaller glass jar for ~$7)
Bell Peppers Goat Cheese (Costco- best deal
or Sam’s or TJ’s)
Black Olives or Sam’s Club bulkLarge Organic Carrots Pecorino Romano Cheese (or Sam’s)
Il Forteto brand has WAY less Sodium
Green OlivesOrganic Spinach Daiya Cheddar Vegan Cheese
Extra Virgin Olive Oil (organic) Cauliflower Florets
(clean 15)
Garlic Powder (organic)
White Wine Vinegar Shallots Chopped Garlic
White Balsamic Vinegar Onion Rosemary
Nutritional Yeast
(as part of the dish or on toast)
Smoked Paprika (or TJ’s) Thyme
Coconut Oil (extra virgin) 21 Seasoning Salute (TJ’s)
or THIS (organic)
Black Peppercorn

TJ’s = Trader Joe’s

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