Eating Healthy on a Budget

This meatless meal is inexpensive and healthy. The Lentil Spaghetti Sauce is hearty enough that you won't miss the meat. Lentils are a tasty plant-based protein with a hefty amount of fiber

In keeping with my eating healthy on a budget theme, here is a list of some healthy items that won't break the bank...

Healthy Foods under $2.50/serving

in no particular order

1. apples and pears
2. kiwi
3. citrus fruit {like oranges, grapefruit}
4. berries {strawberries, blueberries, raspberries, etc.}
5. bananas
6. avocado
7. cabbage
8. onions & garlic
9. mushrooms
10. green leafy vegetables {spinach, kale, lettuce, etc.}
11. sweet potatoes
12. dozen eggs
13. 2 (6 oz.) cartons yogurt
14. 2% organic milk
15. oats
16. popcorn
17. ¼ lb. nuts {almonds, walnuts, pistachios} or nut butter {peanut butter, almond butter, etc.}
18. edamame
19. frozen veggies {no added sauce or salt}
20. canned tuna/salmon
21. unsweetened applesauce
22. canned fruit (in its own juice/100% juice)
23. unsweetened dried fruit {raisins, dried plums}
24. no-salt added canned tomatoes
25. no-salt added canned beans
26. no-salt added canned vegetables {green beans, spinach, pumpkin, etc.}
27. whole grain pasta
28. brown rice
29. lentils

There are a lot of other things I could have put on there, but I decided to stop with this list.

Almost all of these items are in my kitchen at all times. They are great to have on hand, so when you decide to make a meal you only have to grab a couple of items from the grocery store. Or when you want a snack but know you don't want to dig into the bag of chips again. Grab some nuts or make some popcorn instead.

Basically, the list has vegetables & fruit {fresh, frozen, canned, and dried}, lean protein, and whole grains. Nothing new or exciting, but it's always nice to see that there are healthy foods that don't cost an arm and a leg.

With that in mind, it's fun to splurge on specialty items to make your inexpensive meals have a little more pizzazz. {My splurge for this recipe was the red wine}

In keeping with the budget theme, I have a great recipe today for lentil spaghetti sauce.

I know I posted spaghetti sauce the other week, but I couldn't wait to post this recipe.

I was pleasantly surprised at how much I liked this. I got a little nervous while making it that it wasn't going to be good enough to post, but it absolutely is!

If you're looking for a hearty meal without meat, this lentil spaghetti sauce is for you.

Best of all... it cost less than $10 to make, and it makes a lot! You can lower the cost by using more broth instead of the red wine, but the red wine gives it great flavor.

I hope you like this as much as I did. Feel free to top it with Parmesan, serve it over whole wheat pasta, brown rice pasta, or spaghetti squash or even make stuffed bell peppers with it.

Lentil Spaghetti Sauce

This meatless meal is inexpensive and healthy. The Lentil Spaghetti Sauce is hearty enough that you won't miss the meat. Lentils are a tasty plant-based protein with a hefty amount of fiber

5 from 2 votes

Print Rate

Prep Time: 10 minutes

Cook Time: 1 hour 10 minutes

Total Time: 1 hour 20 minutes

Servings: 6

Author: Meme Inge

Ingredients

• ▢ 1 tablespoon olive oil or avocado oil
• ▢ 1 large onion diced {about 2 cups}
• ▢ 8 oz mushrooms diced {about 3 cups or 8-10 mushrooms}
• ▢ 3 cloves garlic minced
• ▢ 3 cups vegetable broth or water
• ▢ 8 ounce can no salt added tomato sauce
• ▢ 1 cup lentils uncooked, rinsed
• ▢ 2 tablespoon tomato paste
• ▢ 1 teaspoon salt free Italian seasoning
• ▢ ½ teaspoon dried oregano
• ▢ ½ teaspoon sugar
• ▢ ½ teaspoon salt
• ▢ ¼ teaspoon red pepper flakes
• ▢ 15 ounce can no-salt added diced tomatoes
• ▢ ¼ cup red wine
• ▢ 2 tablespoon fresh basil chopped {or use 2 teaspoon dried basil}

Instructions

• Heat oil over medium heat in a large Dutch oven.
• Sauté onions for about 7-10 minutes, stirring occasionally.
• Add mushrooms & garlic and cook for about 5 minutes.
• Stir in vegetable broth, tomato sauce, and lentils. Bring to a boil, reduce to a simmer, and cover.
• Cook for 30 minutes, stirring occasionally.
• Add the remaining ingredients except fresh basil, and stir well. {If you use dried basil, add it now}
• Cook, uncovered for 40-60 minutes, until spaghetti has reached the consistency you like. Stir in basil, and serve.

Notes

*This freezes well in an airtight container for 3-4 months

*If you don't want to use wine, use equal amount of vegetable broth or water

*Makes 7.5 cups

Did you try this recipe?Be sure to leave a comment & recipe rating below. Bonus points for tagging @memeinge & #livingwellkitchen on Instagram! THANK YOU! xo

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What to use in this recipe:

Meme