Pasta e Lenticchie (Pasta with Lentils) is an authentic Italian recipe similar in its method of preparation to Pasta e Fagioli. My interpretation includes the addition of Roasted Cauliflower and a garlicky lemon dressing for a dish that is rooted in the Italian tradition yet with the flair of a Mediterranean dish. If you’re looking for wholesome, fresh, and flavorful pasta, you’ve come to the right place: this is the ultimate pasta e lenticchie that meets all expectations!
I must confess that this recipe has always been a classic in my family on Ash Day, marking the beginning of Lent and traditionally meatless. My parents added cauliflower since it is usually still in season, but opted for a simple dressing of olive oil and parsley. I added the lemon as I think it adds a kick of zest and tanginess that completes the recipe.
Why you will love this recipe
– It requires less than 10 ingredients, like most of the Italian recipes you need a few fresh ingredients to create a meal full of flavors.
– You can cook it in big batches and eat it on a salad the following days.
– It’s filling thanks to its choice of ingredients.
– It is easy to prepare.
– It’s vegan, vegetarian, packed with protein and flavor!
Ingredients for the Pasta e Lenticchie with Cauliflower recipe
This Italian lentils and pasta is the perfect example of the Mediterranean diet: whole grains, legumes, seasonal vegetables, citrus fruits, herbs and a healthy dose of EVOO.
To make this recipe you will need:
Cauliflower: We’ve already seen all the amazing nutritional properties of cauliflower.
Lentils: They are rich in folic acid, aid digestion, are diabetic friendly, and thanks to their high fiber content, they make you feel full. In addition, ½ cup of lentils contains 9 g of protein.
Pasta: For this recipe, I chose whole wheat pasta to give it a healthy twist. I used a short shape and recommend fusilli because its corkscrew shape perfectly catches the lentils, sauce and cauliflower bits, for a bite of deliciousness.
Parsley: Abundant throughout the Mediterranean, brings a touch of green.
Lemon: for the tangy flavor that gives this recipe a fresh taste.
EVOO: to dress it up in the healthiest way possible.
How to prepare Pasta e Lenticchie with Cauliflower
Preparing the cauliflower. Since the cauliflower requires 40 minutes of baking, you need to start from this vegetable. While the cauliflower is cooking, you will do all the rest. Follow my tips for preparing cauliflower and roast it according to the directions in my Roasted Cauliflower post.
Preparing the lentils. Once the cauliflower is in the oven, place the lentils in a pot, cover with water, 1 tsp salt and 2 bay leaves. Bring to a boil and simmer for 20-25 minutes. Drain and set aside.
Cooking the Pasta and Making the Dressing. Cook the pasta in hot salted water and then drain. While the pasta is cooking, blend the zest of lemon, EVOO and 2 cloves of garlic until well combined. Set Aside.
Assembling it all. Place the lentils, the pasta and the cauliflower in a bowl. Drizzle it with the dressing and mix well. Sprinkle with parsley and decorate with lemon slices.
Variations and substitutions for the Pasta e Lenticchie with Cauliflower recipe
You can substitute the whole wheat pasta with its regular version. As for the rest of the ingredients, you can swap out the lentils with yellow lentils, but they will be less consistent and turn into a sauce, so it’s up to you.
In terms of variations:
– Make a tomato based sauce: Remove the lemon and saute some garlic, tomato sauce and some chili flakes in a pan. Cook the lentils in this sauce and use it to dress the pasta.
– If you want this recipe to be suitable for a meat lover, add some bacon. In this case, omit the lemon.
How to serve the Pasta e Lenticchie with Cauliflower
This recipe serves 4 people as a main dish or 6 people as a side dish. If you serve it as a main course, it’s perfect with some bruschetta and a side salad.
Or if you serve it as a side dish, you can serve grilled fish or chicken with it.
How to store Pasta e Lenticchie with Cauliflower
Store in the refrigerator in an airtight container for 3 days.
I would love your feedback if you have tried this recipe. I hope you will recreate this recipe and that it will become part of your regular rotation!
Ingredients
- ⅔ pound pasta whole wheat, fusilli
- 2 tsp salt kosher
- 5 cups cauliflower florets
- ½ tbsp olive oil extra virgin
- ¼ tsp salt kosher
- 1 tsp black pepper crushed
- ¾ cup lentils dry
- 2 unit bay leaves
- 1 tsp salt kosher
- 2 tbsp parsley chopped
Garlicky Lemon Dressing
- ¼ cup lemon juice
- ⅓ cup olive oil extra virgin
- 2 cloves garlic
- ½ tsp salt kosher
Instructions
- Turn your cauliflower upside down and, with a sharp knife, remove the core by doing a circular and conic incision. Divide the florets, which should separate easily. Make sure the florets are all of the same relative size so that they will cook evenly. Take a bowl and toss your florets with kosher salt, crushed black pepper and ½ tbsp of EVOO. Place the florets on a baking sheet or a cast-iron pan. Bake your cauliflower at 450°F (230 °C) for 40 minutes, until golden and crispy.
- Simmer the lentils in enough water to cover them by at least 1 inch. Add 1 tsp of salt, 2 bay leaves. Allow the lentils to absorb almost all the water, around 20-25 minutes. Switch off the stovetop and set aside.
- After you started the lentils, bring a pot of salted water to boil and cook the pasta, until al dente. ( Salt the water with 2 tsp of kosher salt).
- While the pasta is cooking, make the dressing by blending ½ tsp of salt, 1/4 cup lemon juice, 1/3 cup EVOO and 2 garlic cloves.
- Place the lentils, the drained pasta and the cauliflower in a bowl. Toss it with the dressing, sprinkle the oarsley and decorate with lemon slices.
- DInner is ready! MANGIA!
Nutrition
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Very good!