Spaghetti with Lentil Ragu
Spaghetti with Lentil Ragu is a hearty Italian-inspired dish where tender lentils are simmered into a rich, savory sauce and served over spaghetti. The ragu typically features lentils, tomatoes, onions, carrots, celery, garlic, and herbs like rosemary or thyme, creating a deeply flavorful meat-free alternative to traditional Bolognese. This comforting meal has roots in rustic Italian cooking, particularly from regions like Emilia-Romagna, where lentils are a staple for their affordability and nutrition.
🍽️ Nutrition at a glance
This dish is a balanced source of complex carbohydrates from the spaghetti and lentils, with a good amount of plant-based protein and dietary fiber. It's relatively low in fat, especially if prepared with minimal oil, and provides key nutrients like iron, folate, and potassium. A typical serving contains roughly 400-500 calories, depending on portion sizes and added ingredients.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 18 g |
| Carbs | 55 g |
| Fat | 5 g |
| Fiber | 12 g |
| Sugar | 6 g |
| Sodium | 480 mg |
| Iron | 4.5 mg |
| Folate | 180 mcg |
| Potassium | 650 mg |
| Magnesium | 70 mg |
| Phosphorus | 220 mg |
| Zinc | 2.8 mg |
| Vitamin B6 | 0.4 mg |
| Thiamin (B1) | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this ragu highlights Italy's tradition of 'cucina povera' (peasant cooking), transforming humble lentils into a satisfying, nutrient-dense meal. Nutritionally, the combination of lentils and pasta creates a complete protein profile, making it an excellent vegetarian option that's both filling and heart-healthy.
