Learn this easy technique to make a quick Lentil Sauce for pasta to add iron and fiber to pasta sauce without impacting the flavor or texture. This is a great option to make a vegetarian meal a little more satisfying—and its ready in minutes.

Lentil Sauce for Pasta

I’m always looking for easy ways to add iron to meals—especially since it’s the one nutrient that can be more challenging for the kids to get enough of. And this easy pasta sauce is a new favorite option. You need just two simple pantry staples, the method takes just a few minutes, and you can store the sauce in the refrigerator or freezer for future easy meals.

This sauce doesn’t have as much iron as say, beef or chicken thighs would have, but it’s an easy way to add a few milligrams to a meal without impacting the expected flavor or texture of the food. Which means it can be a great option for little kids who don’t love other iron-rich foods.

We love this as a baby food—try it as a baby food combination with orzo or pastina or mixed with pasta as a finger food or baby-led weaning food—for toddlers, and for the entire family. The tomatoes from the marinara sauce pair nicely with the mellow flavor of the red lentils so the flavor of the marinara is the primary flavor note.

Ingredients You Need

Here’s a look at the ingredients you need to make this easy pasta recipe to share with your family.

• Red lentils: Red lentils cook really quickly and are rich in both fiber and iron. They’re also a vegetarian protein source that’s easy to keep on hand. (Note that red lentils are the only type of lentils that work with my instructions, so do not use green or brown lentils as they take much longer to cook and have a much stronger flavor that may not be as delicious.)
• Marinara sauce: You can use a jar of sauce from the store or homemade equivalent, such as my Extra-Veggie Marinara which has additional vegetables including carrots and onions.

Step-by-Step Instructions

Below is an overview of the process involved in making this recipe so you know what to expect. Scroll down to the end of the post for the full recipe, including the amounts and the timing.

1. Add the lentils to a heat-safe bowl or large measuring cup. Cover with water.
2. Place into the microwave and cook until tender.
3. Drain the lentils, which should be very soft.
4. Add the drained lentils to a blender with the marinara sauce. Blend smooth.

Store for future meals, or warm the sauce in the microwave in a heat-safe bowl—or simmer over medium heat in a pot on the stove—and serve with a pound of pasta, meatballs, grains, or other desired food. It’s delicious topped with grated Parmesan cheese, too.

Foods to Pair this Lentil Sauce With

In addition to tossing the sauce with pasta, here are some of my favorite foods and recipes to pair this lentil pasta sauce with for both family meals and quick kids meals. This sauce can be used as a dip or as a sauce.

How to Cook Quinoa

Learn the basics of cooking quinoa, with easy (and flavorful) ways to serve it to babies, toddlers, big kids…and us parents! There is a base recipe here, plus simple ways to flavor it.

Get the recipe

Favorite Zucchini Tots

These bite-size Zucchini Tots are perfect to dip and dunk into ketchup, salsa, guacamole or sour cream. And they are such a delicious way to transform zucchini into a lunch or dinner main dish. Plus: You can make them in under 30 minutes and they store well for future days, too.

Get the recipe

Quick Broccoli Fritters

Combine a pile of broccoli with a few pantry staples to make the yummiest Broccoli Fritters—in less than 15 minutes. This veggie fritter is so good with a whole range of dips, and it’s perfect for babies and toddlers on up.

Get the recipe

4-Ingredient Baked Chicken Meatballs

Serve with Marinara sauce, Pesto, Cheese Sauce, or with a side of ketchup or any other favorite dip. We like to have these on hand to use an easy lunch component or have them with pasta.

Get the recipe

Turkey Sweet Potato Baby Meatballs

With just a few nutritious, flavorful ingredients, you can make a batch of Baby Meatballs (for a baby, toddler, or parent!) with turkey and sweet potato. They freeze well and can be served plain or in marinara sauce.

Get the recipe

Easy Zucchini Fritters Recipe

We bake these Zucchini Fritters since they are easier to cook and easier to clean up. If you have a lot of zucchini, you can double the recipe to make a full muffin tin‘s worth!

Get the recipe

Roasted Spaghetti Squash

With an easy cooking method, this Roasted Spaghetti Squash is a delicious side dish to share with the kids. Add more or less seasoning as you like.

Get the recipe

How to Store

Store sauce for up to a week in the fridge in an airtight container. Or to store in the freezer, you can pour the sauce into an ice cube tray and freeze. Transfer the frozen cubes to a freezer bag, remove as much air as possible, and freeze. The sauce can stay frozen for a year.

Thaw a cube or two for a single portion overnight in the fridge, in a bowl at room temperature, or pour the hot pasta over the cube, place a plate on top to trap the heat, and let sit for about 5 minutes. Stir and serve.

Best Tips for Success

• Use red lentils only for this recipe. Green and brown lentils take much longer to cook and won’t work the same.
• Cover the bowl or container with the lentils in it with wax paper to help prevent it from boiling over, as well as stopping every minute during cooking.
• Use the sauce with a pound of pasta or as a sauce for Zucchini Tots, Veggie Nuggets, or Chicken Meatballs.
• Try adding red lentils to my homemade Marinara Sauce.
• Adults may enjoy topping their serving with herbs such as shredded fresh basil leaves or parsley, or crushed red pepper flakes, olive oil, dried oregano, and salt to taste.
• Pair with gluten-free pasta as needed.
• We love this with a big Caesar salad and a side of Italian or garlic bread.
• You can make the sauce a little thinner by adding some Vegetable Broth. This may be a good option as a stepping stone from buttered pasta to full red sauce.

I’d love to hear your feedback on this post, so please rate and comment below!

• Add the lentils to a heat-safe bowl or large measuring cup. (Choose a large bowl or cup as the water will boil. Space will help prevent it from boiling over.) Cover with 1 cup water. Place into the microwave and cook for 3 minutes, stopping every minute to allow the water to settle. (This too helps it from boiling over.)

• Drain the lentils, which should be very soft.

• Add the drained lentils to a blender with the marinara sauce. Blend smooth.

• Warm the sauce and serve with a pound of prepared pasta or meatballs, grains, or other desired food.

• Store sauce for up to a week in the fridge in an airtight container. Or to store in the freezer, you can pour the sauce into an ice cube tray and freeze. Transfer the frozen cubes to a freezer bag, remove as much air as possible, and freeze. The sauce can stay frozen for a year. Thaw a cube or two for a single portion overnight in the fridge, in a bowl at room temperature, or pour the hot pasta over the cube, place a plate on top to trap the heat, and let sit for about 5 minutes. Stir and serve.
• Use red lentils only for this recipe. Green and brown lentils take much longer to cook and won’t work the same.
• Cover the bowl or container with wax paper to help prevent it from boiling over, as well as stopping every minute during cooking.
• Use the sauce with a pound of pasta or as a sauce for Zucchini Tots, Veggie Nuggets, or Chicken Meatballs.
• Try adding red lentils to my homemade Marinara Sauce.

Calories: 60kcal, Carbohydrates: 11g, Protein: 4g, Fat: 0.4g, Saturated Fat: 0.1g, Polyunsaturated Fat: 0.2g, Monounsaturated Fat: 0.1g, Sodium: 404mg, Potassium: 360mg, Fiber: 5g, Sugar: 3g, Vitamin A: 373IU, Vitamin C: 6mg, Calcium: 18mg, Iron: 2mg