Pasta With Lentils and Extra Virgin Olive Oil
Combining lentils with extra virgin olive oil in soups, stews and pasta dishes provides an excellent source of protein, fibre and heart-healthy antioxidants.
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Amount
2
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Time
60 Min
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Course
Main Dishes
By choosing a cold-pressed extra virgin olive oil, these simple and wholesome dishes can also help support balanced blood sugar levels.
At Morocco Gold, we love sharing simple Mediterranean-inspired recipes. This comforting pasta with lentils is easy to prepare and perfect for a wholesome family meal.
Pasta with lentils and extra virgin olive oil is a simple Mediterranean-inspired dish that combines plant-based protein, fibre and healthy fats. Lentils provide slow-releasing energy and essential nutrients, while extra virgin olive oil adds depth of flavour and valuable antioxidants.
When cooked together, lentils and extra virgin olive oil create a balanced meal that supports heart health and sustained energy levels. This comforting pasta dish is easy to prepare and makes a nourishing option for a weeknight dinner.
Inspired by Mediterranean cooking traditions, this recipe pairs wholesome ingredients with the smooth flavour of high-quality extra virgin olive oil such as Morocco Gold.
Key Points At A Glance
- Serves 2
- Mediterranean-inspired pasta dish
- Combines lentils with extra virgin olive oil
- High in plant protein and fibre
- Ideal for a healthy weeknight meal
Ingredients
Total
- 2 tablespoons Morocco Gold extra virgin olive oil, plus more for serving
- 1 small yellow onion, finely chopped
- 1 medium carrot, peeled and finely chopped
- 1 garlic clove, finely minced
- Kosher salt and freshly ground black pepper, to taste
- 1 cup brown lentils, rinsed
- 1 tablespoon tomato paste
- 3 thyme sprigs
- 1 fresh bay leaf
- Pinch crushed red pepper flakes
- 5 cups water
- 8 ounces short tubular pasta (such as ziti, trenne or rigatoni)
- â…“ cup whole milk
- 1 tablespoon finely chopped flat-leaf parsley
- Grated Parmesan, for serving
Instructions
Total
- In a medium saucepan, heat the extra virgin olive oil over medium-high heat. Add the onion and carrot, and cook, stirring often until soft but not brown, 3 to 5 minutes. Add the garlic and cook for 1 minute. Season with salt and pepper, and add the lentils, tomato paste, thyme, bay leaf and red pepper flakes. Cook for 3 to 4 minutes to allow the flavors to meld. Add the water and bring to a boil. Reduce the heat to medium low and simmer with the lid slightly ajar, until the lentils are tender, 40 to 45 minutes.
- Bring the lentils to a boil and add the pasta and milk. Cook, uncovered, stirring often so that the pasta doesn't stick to the bottom, until the pasta is al dente and the liquid has reduced to a creamy, ragĂą-like sauce, 10 to 12 minutes. Discard the bay leaf and thyme sprigs.
- Divide the pasta among serving bowls and garnish with the parsley, Parmesan and more Morocco Gold extra virgin olive oil. Voila, you have pasta with lentils which is not only tasty but also a healthy and satisfying meal.
From The Larder
Why Lentils and Extra Virgin Olive Oil Work Well Together
Lentils are naturally rich in plant-based protein, fibre and essential minerals such as iron, magnesium and folate. When combined with extra virgin olive oil, the dish gains additional nutritional benefits from healthy monounsaturated fats and antioxidant compounds known as polyphenols.
Extra virgin olive oil also enhances the flavour of lentils and vegetables while helping the body absorb fat-soluble nutrients. This combination is a common feature of Mediterranean-style cooking, which is widely associated with supporting heart health, balanced energy levels and overall wellbeing.
Cooking & Serving Tips
- Rinse lentils thoroughly before cooking to remove excess starch.
- Allow lentils to simmer slowly to achieve a soft and creamy texture.
- Short tubular pasta such as rigatoni or ziti works best for this dish.
- Finish the pasta with a drizzle of extra virgin olive oil for added flavour.
- Serve with grated Parmesan cheese and fresh parsley for a classic Mediterranean finish.
A quick reminder of the health benefits of Extra Virgin Olive Oil
- Extra virgin olive oil (EVOO) is both a nutrient-rich food and a form of natural medicine.
- EVOO is high in polyphenols — powerful plant compounds with anti-inflammatory properties.
- Rich in antioxidants, which help protect cells from damage and reduce risk of chronic diseases.
- Supports heart health, brain function, and overall wellbeing.
- A key component of the Mediterranean Diet, known for promoting longevity and cardiovascular health.
- Contains healthy monounsaturated fats that help lower LDL (bad cholesterol) and reduce inflammation.
- Provides vitamin E, adding further antioxidant protection.
- Enhances flavour and nutritional value of plant-based foods like lentils and beans.
- Works synergistically with legumes (e.g., lentils) to support blood sugar regulation, cholesterol balance, and blood pressure control.
- Higher-quality EVOO (first cold pressing) retains more polyphenols and antioxidants due to minimal processing.
For more examples of Go-To Meals For Mediterranean Diet Beginners
FAQs About Pasta With Lentils and Olive Oil
Is pasta with lentils a traditional Mediterranean dish?
Yes. Lentils and olive oil are staple ingredients in Mediterranean cooking and are often combined in soups, stews and pasta dishes for balanced nutrition and flavour.
Are lentils a good source of protein?
Lentils are a rich source of plant-based protein and fibre. They also provide important nutrients such as iron, folate and magnesium.
Can pasta with lentils be prepared in advance?
Yes. The lentil base can be prepared ahead of time and reheated before adding freshly cooked pasta.
Why add extra virgin olive oil to lentil dishes?
Extra virgin olive oil enhances flavour while providing healthy monounsaturated fats and natural antioxidants that support overall health.
Can this recipe be made vegetarian or vegan?
Yes. The dish is naturally vegetarian. To make it fully vegan, simply omit the Parmesan cheese or replace it with a plant-based alternative.
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