Experience the comforting warmth of traditional Indian flavors in this protein-packed, one-pot lentil meal that combines tender red lentils with pasta and fresh vegetables. This aromatic dish features golden turmeric-spiced lentils simmered with fragrant cumin, coriander, and fresh tomatoes, creating a satisfying meal that’s both nourishing and delicious. Perfect for busy weeknights or meal prep, this easy lentil recipe delivers restaurant-quality Indian flavors in just 45 minutes.
Ingredients
For the Red Lentils:
- 1½ cups (290g) red lentils, rinsed and soaked for 1 hour
- 5 cups (1183ml) water
- 1¼ teaspoons turmeric powder
- 1¼ teaspoons sea salt
For the Lentil Pasta Base:
- 3 tablespoons light olive oil
- ½ teaspoon whole cumin seeds
- 2 cups (275g) yellow onion, chopped
- 2 tablespoons (25g) garlic, finely chopped
- ¼-½ teaspoon red chili flakes (or 1-2 dried red chilies)
- 2½ teaspoons ground coriander
- ⅛ teaspoon asafoetida (hing)
- ¼-½ teaspoon cayenne pepper (optional)
- ½ cup (125ml) tomato puree/passata
- 2 cups (330g) fresh tomatoes, chopped (3 medium)
- Salt to taste (1¼ teaspoons total)
- 3 cups (700ml) water
For the Final Assembly:
- 250g lasagna sheets or pasta of choice
- 2½ cups (350g) zucchini, cut in ½-inch thick semi-circles
- ½ cup (30g) fresh cilantro, chopped
- ¾ cup (50g) green onions, chopped
- ½ teaspoon freshly ground black pepper
- ½-1 tablespoon extra virgin olive oil for drizzling
Instructions
Step 1: Prepare and Cook the Lentils Thoroughly rinse red lentils until water runs clear, then soak for 1 hour. Drain and transfer to a small pot with turmeric, salt, and 5 cups water. Bring to a boil, then reduce heat to medium-low, cover, and cook for 30 minutes until tender. Set aside.
Step 2: Create the Aromatic Base Heat cooking oil in a large, heavy-bottomed pot over medium heat. Reduce to low heat and add cumin seeds. When they begin to splutter, add chopped onions and ¼ teaspoon salt. Increase heat to medium and cook until onions turn golden brown.
Step 3: Build the Flavor Foundation Add minced garlic and chili flakes to the golden onions. Cook for 2 minutes until fragrant. Reduce heat to low and add ground coriander, asafoetida, and cayenne pepper. Stir for 30 seconds.
Step 4: Add Tomatoes and Simmer Add tomato puree, chopped fresh tomatoes, and remaining salt. Increase heat to medium-high and cook, stirring frequently, until tomatoes break down into a thick paste and oil begins to separate from the mixture.
Step 5: Combine Lentils and Liquid Add the cooked red lentils and 3 cups of water to the tomato mixture. Stir thoroughly and bring to a boil.
Step 6: Cook the Pasta and Vegetables Once boiling, add pasta and sliced zucchini. Mix well, cover, and cook on medium-low heat for 6-8 minutes, stirring occasionally to prevent sticking. Undercook pasta by 3-4 minutes as it will continue cooking in the hot liquid.
Step 7: Final Seasoning and Serve Remove from heat and stir in chopped cilantro, green onions, black pepper, and a drizzle of olive oil. Let rest for 5 minutes before serving hot.
Time, Servings & Nutrition
Prep Time: 20 minutes (plus 1 hour soaking)
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes
Servings: 4-5
Nutrition (per serving): Calories: 485 | Protein: 22g | Carbohydrates: 78g | Fiber: 15g | Fat: 12g | Sodium: 720mg | Iron: 6mg | Folate: 360mcg
Why This Recipe is Good for You
This Indian-style lentil meal is a nutritional powerhouse that delivers exceptional health benefits in every satisfying bowl. Red lentils are an excellent source of plant-based protein, providing nearly half of your daily protein needs per serving while being naturally low in fat and high in fiber. The combination of lentils and pasta creates a complete protein profile with all essential amino acids.
The aromatic spices do more than just flavor this dish – turmeric provides powerful anti-inflammatory compounds, cumin aids digestion, and coriander offers antioxidant benefits. Fresh tomatoes contribute lycopene for heart health, while zucchini adds vitamins C and K along with potassium for cardiovascular support.
This one-pot meal is naturally vegan and provides sustained energy through complex carbohydrates and fiber, helping to stabilize blood sugar levels. The high fiber content supports digestive health and promotes feelings of fullness, making it an excellent choice for weight management. Rich in folate, iron, and B-vitamins, this lentil recipe supports energy production and red blood cell formation, making it particularly beneficial for vegetarians and vegans looking to meet their nutritional needs through plant-based sources.