The Health Benefits of Extra Virgin Olive Oil With Lentils

Combining lentils with extra virgin olive oil in soups, stews and pasta dishes is an excellent source of protein and fibreexcellent source of protein and fibre, and heart healthy antioxidants.

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The Health Benefits of Extra Virgin Olive Oil With Lentils
  • Serving Amount

    Amount

    2

  • Cooking Time

    Time

    60 Min

  • Type of recipe

    Course

    Main Dishes

Combining lentils with extra virgin olive oil in soups, stews and pasta dishes is an excellent source of protein and fibreexcellent source of protein and fibre, and heart healthy antioxidants.

By choosing a cold-pressed extra virgin olive oil , these simple and wholesome dishes can also help to regulate blood sugar levels.

At Morocco Gold, we are always keen to help you out with simple, delicious Mediterranean Diet inspired recipes, here is a delicious pasta dish that can be put together quickly and feed the family.

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Ingredients

Total

15
  1. 2 tablespoons Morocco Gold extra virgin olive oil, plus more for serving
  2. 1 small yellow onion, finely chopped
  3. 1 medium carrot, peeled and finely chopped
  4. 1 garlic clove, finely minced
  5. Kosher salt and freshly ground black pepper, to taste
  6. 1 cup brown lentils, rinsed
  7. 1 tablespoon tomato paste
  8. 3 thyme sprigs
  9. 1 fresh bay leaf
  10. Pinch crushed red pepper flakes
  11. 5 cups water
  12. 8 ounces short tubular pasta (such as ziti, trenne or rigatoni)
  13. â…“ cup whole milk
  14. 1 tablespoon finely chopped flat-leaf parsley
  15. Grated Parmesan, for serving

Instructions

Total

3
  1. 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.
  2. 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.
  3. Divide the pasta among serving bowls and garnish with the parsley, Parmesan and more Morocco Gold extra virgin olive oil. Whoila you have pasta with lentils which is not only tasty but a healthy snack.

From The Larder

A quick reminder of the health benefits of Extra Virgin Olive Oil

  1. Extra virgin olive oil (EVOO) is both a nutrient-rich food and a form of natural medicine.
  2. EVOO is high in polyphenols — powerful plant compounds with anti-inflammatory properties.
  3. Rich in antioxidants, which help protect cells from damage and reduce risk of chronic diseases.
  4. Supports heart health, brain function, and overall wellbeing.
  5. A key component of the Mediterranean Diet, known for promoting longevity and cardiovascular health.
  6. Contains healthy monounsaturated fats that help lower LDL (bad cholesterol) and reduce inflammation.
  7. Provides vitamin E, adding further antioxidant protection.
  8. Enhances flavour and nutritional value of plant-based foods like lentils and beans.
  9. Works synergistically with legumes (e.g., lentils) to support blood sugar regulation, cholesterol balance, and blood pressure control.
  10. 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

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