Feta and Tomato Lentil Pasta {Vegetarian, High Protein}

A large pot of high protein feta, tomato and lentil pasta with a wooden spoon in it on a decorative towel.

Feta and Tomato Lentil Pasta {Vegetarian, High Protein}

A vegetarian take on the viral TikTok recipe! Creamy feta, tomatoes and garlic are roasted in the oven to create a creamy sauce served over pasta with lentils and spinach! This is a delicious way to consume more plant-based meals. It's nutrient-packed and high in protein and fiber!

Course Main Course

Cuisine American

Keyword high protein and fiber recipe, high protein dinner recipe, plant-based meal, viral TikTok recipe

Prep Time 5

Cook Time 45

Total Time 53

Servings servings

Calories 410kcal

Author Alex Evink, MS, RD

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 but rotini would also be great
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

Instructions

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.
- Mince the garlic if large garlic cloves is a turn off.
- If you're not used to consuming a lot of fiber from beans or legumes, start with a lower amount of lentils until your body adjusts over time. You could also try soaking dried lentils in a large amount of water for at least 12 hours then disposing of the water and cooking them. Or, take with Beano!

Nutritional information is just an estimation and individual ingredients and preparation may lead to slight discrepancies.

Nutrition Facts
Servings: 7
Amount per serving
Calories	410
% Daily Value*
Total Fat 5.9g	8%
Saturated Fat 2.2g	11%
Cholesterol 9mg	3%
Sodium 713mg	31%
Total Carbohydrate 69.3g	25%
Dietary Fiber 14.7g	53%
Total Sugars 8.2g
Protein 26.4g
Vitamin D 0mcg	0%
Calcium 107mg	8%
Iron 7mg	38%
Potassium 944mg	20%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
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