Veggie-Packed Lentil Spaghetti Sauce

Yields: 4 Servings


  • 3/4 cup of Dried red lentils, rinsed
  • 2  carrots, chopped
  • 2  cloves garlic, minced
  • 1  small onion, chopped
  • 1  small zucchini, chopped
  • 2 tbsp dried Italian herb seasoning
  • 1/2 tsp pepper
  • 2 tbsp 1% milk
  • 3/4 cup unsweetened canned pumpkin purée
  • 2 cups canned crushed tomatoes
  • 1 pack whole wheat spaghetti
  • 1/3 cup grated Canadian Parmesan cheese, divided


  • In a large pot over high heat, cook carrots, garlic, onion, zucchini, herb seasoning and pepper to pot and sauté for about 8 minutes or until onion is softened.
  • Gradually stir in milk; bring to a boil, stirring often. Boil, stirring often, for about 5 minutes or until about half of the milk is absorbed. Stir in pumpkin purée until blended, then tomatoes and lentils; reduce heat and boil gently, stirring often, for 5 to 10 minutes or until sauce is thick and flavorful.
  • Meanwhile, in a large pot of boiling water, cook spaghetti for about 10 minutes or until tender (or according to package directions). Drain well.
  • Stir half of the Canadian Parmesan cheese into sauce. Divide spaghetti among serving bowls and spoon sauce over top. Serve sprinkled with remaining cheese.
Adapted from