Main mealPost-workoutEasy

Athlete Lentil Fresh Tomato Sauce

Name: Athlete Lentil Fresh Tomato Sauce
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4
Cuisine: Turkish
Ingredients: 500 g ripe tomatoes grated; 200 g cooked green lentils can use canned, drained; 1 medium onion diced; 2 cloves garlic minced; 2 tbsp olive oil 30 ml; 1 tsp dried thyme 5 g; 1 tsp salt 5 g; 1 tsp black pepper 2 g; 200 ml water for consistency

A quick, protein-packed fresh tomato pasta sauce enriched with lentils for active recovery.

Preparation10 min

Cooking25 min

Total35 min

Calories250 kcal

Servings4

Ingredient quantities and nutrition values update with the selected serving count.

What you need

Ingredients

500 gripe tomatoes · grated
200 gcooked green lentils · can use canned, drained
1 mediumonion · diced
2 clovesgarlic · minced
2 tbspolive oil · 30 ml
1 tspdried thyme · 5 g
1 tspsalt · 5 g
1 tspblack pepper · 2 g
200 mlwater · for consistency

Step by step

Preparation

1
Heat olive oil in a large skillet over medium heat. Add diced onion and sauté for 4–5 minutes until soft.
2
Add minced garlic, sauté 30 seconds more.
3
Stir in grated tomatoes, salt, thyme, and black pepper. Cook on medium heat for 10 minutes, stirring occasionally.
4
Add cooked lentils and water. Bring to a simmer, then reduce heat to low and cook for 10 more minutes, stirring occasionally until sauce thickens.
5
Serve over whole wheat pasta or vegetables. Garnish with fresh basil if desired.

Adjusted values

Estimated nutrition

Protein: 15 g
Carbohydrate: 40 g
Fat: 4 g
Fiber: 10 g

Nutrition values are AI-assisted estimates, not medical or dietetic advice.

Equipment

knife
large skillet
wooden spoon

Substitutions

tomatoes400 g canned diced tomatoes, no need to drain
lentilscooked red lentils (softer texture)
olive oilcoconut oil

Practical tips

If the sauce is too watery, let it simmer uncovered for 5 more minutes.
For deeper flavor, add 1 tbsp tomato paste.
Caramelize the onions and garlic for extra sweetness.