This creamy tomato, feta, and lentil pasta is a vegetarian take on the viral TikTok pasta! It’s one of my favorite recipes because it feels indulgent yet it’s packed with protein, fiber, potassium, and iron. So simple yet flavorful – a great option to try to consume more plant-based meals without sacrificing protein.
The creamy feta, garlic and tomato mixture makes the perfect sauce to combine with delicious pasta and spinach to increase the nutrient density. This is the perfect throw together meal for a meatless Monday.
If you are not a fan of lentils, I promise, you can barely notice they are there. The higher protein noodles combined with the lentils make this recipe super high in protein and fiber!
Reasons to Try This Pasta
- It’s really simple to make. I love this recipe because it’s relatively easy with just a few ingredients and steps to make it. With 7 servings, it’s a great way to consume a higher protein, meatless lunch the next couple of days.
- High protein and fiber plant-based meal. Need I say more? Plant-based meals are typically more affordable, environmentally friendly, and nutrient-dense. Each serving provides 26 grams of protein and 14 grams of fiber. If your body isn’t used to a higher fiber diet, decrease the amount of lentils used to lower the fiber content or soak dried lentils in water for 12 hours (more tips provided below).
- Feel free to customize. If you don’t like lentils, swap with your preferred protein (chicken, shrimp, tofu) or omit and use a higher protein noodle.
- The combination of the creamy feta cheese, roasted garlic, and tomatoes is just so good. There’s a reason a similar recipe went viral on TikTok.
Step-By-Step Directions
There is nothing more satisfying than stirring the roasted tomatoes, feta, and garlic together after baking. This recipe makes about 7 servings.
Ingredients
This recipe provides 7 servings so there are plenty of leftovers for the week!
Instructions
Keep scrolling for tips to try if lentils make you gassy! If this recipe contains too many lentils, you can divide in half – especially if using a higher protein noodle.
Preparing the Feta and Tomatoes
Preheat the oven to 400 degrees F. Add the tomatoes, smashed and peeled garlic cloves and feta cheese to a round 9.5 inch baking dish. Drizzle with olive oil, salt and pepper. Place in the oven for 30-40 minutes.
While the tomatoes are baking, this would be a good time to cook the lentils if you’re not using already cooked or canned lentils.
Start the Pasta
When there is about 15 minutes left on the timer, place a pot of salted water on medium-high heat. Cook the pasta according to package directions. I like to undercook my pasta by about 2 minutes to ensure they are perfectly al dente. Drain the pasta, reserving about 1/2 cup of pasta water. Place the pasta back in the pan and on the burner (turned off).
Putting It All Together
When the tomatoes and feta are done baking, stir them together with a spoon. Increase the cooking time if you prefer the tomatoes to be more crushed. Add the mixed up tomato and feta mixture to the pasta. Then, add the spinach in batches and mix until wilted. Lastly, add in the lentil and pasta water and gently combine.
That’s it! Store leftovers in the fridge in an airtight container for up to 5 days or in the freezer for up to 3 months.
Tips for Success
- Add the lentils in last and combine gently so they don’t get too mushy.
- Taste test and adjust the salt and pepper if needed.
- Add fresh herbs like basil for even more flavor dimension.
- Incorporate the juice of a lemon for some freshness.
Different Variations
If You Don’t Like Spinach: Try cut asparagus, bell peppers or cooked broccoli.
To Make It Low Carb: Sub the protein pasta with a low carb pasta or spaghetti squash.
Add Some Texture: Incorporate seeds or nuts, like chopped walnuts, for a little crunch.
Make It Vegan or Dairy-Free: Sub with a dairy-free feta cheese.
Add More Creaminess: Use more feta cheese or add additional liquid like a little cream or milk.
If You Don’t Want to Use Lentils: You could add tofu, seitan, tempeh, chickpeas, chicken, shrimp… most proteins work with this flavor profile.
All the Nutritional Benefits of This Pasta
In my opinion, there really isn’t much that is better than a decadent bowl of pasta. This recipe is a great introduction to plant-based meals because, essentially, it is just that. The lentils are flavorless yet nutrient-packed – providing a good source of protein and fiber without meat!
Lentils are packed with plant-based protein, fiber, and folate. They are extremely heart healthy with studies even showing that they may decrease the risk of heart disease – the number one cause of death in the United States. The fiber content helps to stabilize blood sugars, promote digestive health, and increase meal satiety and satisfaction.
What to Do If Legumes Make You Gassy
It is true that beans and legumes can leading to gas and/or bloating. These symptoms are actually normal, and the severity varies from person to person. Here are some tips to alleviate digestive discomfort:
Overall, this is a very filling meal that offers so many nutritional benefits. It’s easy to make and you will have leftovers all week long!
Feta and Tomato Lentil Pasta {Vegetarian, High Protein}
Ingredients
- 2 15-ounce cans of lentils, drained and rinsed (or 3 1/2 cups of cooked lentils); can use less if it seems like too much.
- 14.5 ounces Barilla Protein Plus noodles (one box); I used cellentani
- 2 pints cherry tomatoes
- 6-8 ounces feta cheese
- 6 garlic cloves, peeled and smashed
- 3 cups spinach
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 tablespoon olive oil
Method
- Preheat the oven to 400 degrees F.
- Add the tomatoes, smashed and peeled garlic cloves and feta cheese to a round 9.5 inch baking dish. Drizzle with olive oil, salt and pepper.
- Place in the oven for 30-40 minutes. *This would be a good time to cook the lentils if you are not using already cooked or canned lentils.
- When there is about 15 minutes left on the timer, place a pot of salted water on medium-high heat.
- Cook the pasta according to package directions. I like to undercook my pasta by about 2 minutes to ensure they are perfectly al dente. Drain the pasta, reserving about 1/2 cup of pasta water. Place the pasta back in the pan and on the burner (turned off).
- When the tomatoes and feta are done baking, stir together with a spoon. Increase the cooking time if you prefer the tomatoes to be softer.
- Add the tomato and feta mixture to the pasta. Then, add the spinach in batches and mix until wilted. Lastly, add in the lentil and pasta water and gently combine.
- Enjoy! Store in an airtight container (or containers) in the fridge for up to 5 days.
Notes
-
- Add the lentils in last and combine gently so they don’t get too mushy.
- Taste test and adjust the salt and pepper if needed.
- Add fresh herbs like basil for even more flavor dimension.
- Incorporate the juice of a lemon for some freshness.
- If this is too many lentils, divide in half. Use a very high protein noodle like Al Dente Pasta.
Tried this recipe?
Let us know how it was!I hope you enjoy this nutrient-dense, plant-based meal! Feel free to follow along for infrequent updates and check out my FREE e-books: 5-Day High Protein and Fiber Meal Plan and 33-Page E-Book to Prioritize Your Health.