Preparation Information
Total 40m
Prep 5m
Chill 0m
Cook 30m
Nutritional Information
Lycopene
Antioxidant Properties
Lycopene, found in cooked tomatoes, offers significant health benefits. It may reduce risks of various cancers, support heart health by lowering inflammation and improving cholesterol levels, enhance metabolic health by boosting insulin sensitivity. Lycopene also aids in sun protection and may slow prostate enlargement.
Fats
Heart Heathy Fats
Kalamata olives boast high antioxidant levels, particularly oleuropein and hydroxytyrosol, which safeguard against heart disease. They're also rich in oleic acid, which helps reduce inflammation and arterial plaque, lowering heart disease risks and enhancing energy use. These benefits significantly boost cardiovascular health.
B Vitamins
Rich in folate
Lentils are rich in B vitamins, iron, magnesium, potassium, and zinc, making them a robust source of plant-based protein and fiber. Their high fiber content aids digestion, promotes healthy gut bacteria, and enhances stool weight, improving overall gut health.
Method
1
Sauté Aromatics
In a large pot, slowly heat extra virgin olive oil over medium heat. Add onions and sauté for 5 minutes until softened. Add garlic and continue to sauté for 2-3 minutes.
2
Add Spices
Incorporate oregano, bay leaves, red pepper flakes, and salt. Sauté for another minute until the herbs are aromatic.
Add carrots allowing them to cook for 5 minutes.
3
Simmer Sauce
Add the tomatoes, water, lentils, and olives to the pot. Stir well to combine. Bring to a boil, then reduce heat to a simmer. Cook for about 20 minutes or until the lentils are tender.
4
Final Touches
Once cooked, remove from heat and stir in the chopped fresh basil. Season with salt and pepper to taste.
5
Serving
This versatile sauce pairs excellently with pea pasta, spaghetti or noodles. It makes a hearty layer in lasagna, or can enrich a buddha bowl as a spicy side. It's a nutritious staple that's perfect for meal prepping and fits beautifully into a variety of dishes.
6
Storage
Batch cooking this sauce helps to create speedy homemade meals that save time and pack a punch. I'd recommend storing this hearty sauce in mason jars in the fridge for up to 5 days or freezing for up to one month.
