Dinner · The Runner’s Kitchen
Tomato & red lentil pasta
A cupboard-friendly tomato sauce with red lentils, carrots and pasta.
Hands-on and cooking times are estimates.
Make it yours
Ingredients & portions.
Scale the batch with servings, or edit a weight. Swap ingredients using the dropdowns. All quantities are edible weights.
Seasonings, not included in nutrition totals: Dried herbs and black pepper, optional.
Listed allergens: wheat. Check every product label and cross-contact advice.
Know what’s on your plate
Nutrition, as you make it.
Per serving, based on 3 servings. Estimated from ingredients.
Vitamins, minerals & the full breakdown
- Fibre
- 11.6* g
- Sugars
- 16.8 g
- Saturated fat
- 1.1 g
- Sodium
- 26.9 mg
- Potassium
- 1,096.2 mg
- Calcium
- 85.4 mg
- Magnesium
- 94.2 mg
- Phosphorus
- 359.3 mg
- Iron
- 5.71 mg
- Zinc
- 2.73 mg
- Selenium
- 33.5 µg
- Iodine
- 9.5 µg
- Vitamin A (retinol equivalents)
- 1,095.5* µg
- Vitamin D
- 0.00 µg
- Vitamin E
- 3.88 mg
- Vitamin K1
- 17.8* µg
- Thiamin (B1)
- 0.76 mg
- Riboflavin (B2)
- 0.19 mg
- Vitamin B6
- 0.59 mg
- Vitamin B12
- 0.00 µg
- Folate
- 114.4 µg
- Vitamin C
- 25.0 mg
- Niacin equivalents (B3)
- 10.3 mg
- Pantothenic acid (B5)
- 1.6* mg
- Biotin (B7)
- 5.5* µg
- Copper
- 0.7 mg
- Manganese
- 1.5 mg
- Chloride
- 351.8 mg
* Partial ingredient subtotal: data is missing for at least one ingredient. A dash means no usable value. Cooking losses and brand differences are not modelled.
What do these nutrients do?In the kitchen
How to make it.
- Finely dice the onion and carrot. Crush the garlic and rinse the lentils.
- Warm the oil in a saucepan. Soften the onion and carrot for five minutes, then stir in the garlic.
- Add tomatoes, lentils and 400 ml water. Simmer, stirring, for about 20 minutes until the lentils are fully soft. Add water if the sauce thickens before the lentils cook.
- Cook the pasta according to its packet and drain.
- Stir pasta into the sauce and divide into 3 portions. Add optional herbs to taste.
Fit it around your training.
Why this combination?
Pasta brings carbohydrate and lentils add plant protein, fibre and iron. The sauce uses inexpensive cupboard staples and freezes separately from the pasta.
When it could work for you
A training-day dinner or a batch-cooked lunch. Lentils and vegetables add fibre, so use your own tolerance before placing it close to a run.
Plan food before, during & after your runStorage & leftovers.
Cover and refrigerate promptly. Use within 48 hours and follow the earliest use-by date of your ingredients.
Make meal prep easierSomething for your next day.
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