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    Home ยป Recipes ยป Main Dish ยป Vegetarian Main Dish

    Eating Healthy on a Budget

    Published: Aug 17, 2012 ยท Updated: Aug 29, 2022 ยท Post may contain affiliate links

    Jump to Recipe Print Recipe

    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. ยผ 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 from Living Well Kitchen

    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
    • ยฝ teaspoon dried oregano
    • ยฝ teaspoon sugar
    • ยฝ teaspoon salt
    • ยผ teaspoon red pepper flakes
    • 15 ounce can no-salt added diced tomatoes
    • ยผ 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

    [showhide type="post" more_text="Click here for Nutrition Facts" less_text="Clear Nutrition Facts"]
    *

    Nutrition Facts
    Lentil Spaghetti Sauce
    Serving Size
     
    1.25 cups
    Amount per Serving
    Calories
    196
    % Daily Value*
    Fat
     
    3
    g
    5
    %
    Sodium
     
    917
    mg
    40
    %
    Potassium
     
    780
    mg
    22
    %
    Carbohydrates
     
    31
    g
    10
    %
    Fiber
     
    12
    g
    50
    %
    Sugar
     
    7
    g
    8
    %
    Protein
     
    11
    g
    22
    %
    Vitamin A
     
    660
    IU
    13
    %
    Vitamin C
     
    15.1
    mg
    18
    %
    Calcium
     
    60
    mg
    6
    %
    Iron
     
    4
    mg
    22
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    *
    [/showhide]

    What to use in this recipe:

    Meme

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    Reader Interactions

    Comments

    1. Michelle says

      August 23, 2012 at 11:11 am

      Meme,
      This looks delicious! I love that it is budget friendly and still super yummy. Thanks so much for sharing at Creative Thursday this week. Have a wonderful weekend.

      Michelle

      Reply
      • memeinge says

        August 24, 2012 at 3:02 pm

        Thank you! It was so inexpensive to make but still delicious!
        Thanks for hosting; have a great weekend

        Reply
    2. Kim stock says

      July 27, 2019 at 3:40 pm

      5 stars
      Yum, Iโ€™ve made a similar recipe that called for dried mushrooms, which was really good too. This one is definitely less time consuming for a pretty equal taste! Love healthy and budget friendly meals, thanks!

      Reply
      • Meme says

        July 28, 2019 at 5:59 pm

        Yay!! I'm so excited you enjoyed it! Thanks for coming back to share! ๐Ÿ™‚

        Reply
    3. Jason says

      February 23, 2020 at 6:49 pm

      5 stars
      Loved this recipe!

      Reply
      • Meme says

        February 24, 2020 at 11:20 am

        YAY!! So glad you enjoyed it! I love how easy, budget-friendly and tasty it is ๐Ÿ™‚

        Reply

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    Meme (a brunette female) is holding umbrella and spinning around in front of the Eiffel Tower wearing a denim jacket, skirt, and blue shoesHi, I'm Meme, a thirty-something registered dietitian nutritionist from Alabama living in San Diego. Here to help you enjoy food, feel better in your body at any size, and live free of diets & shame.
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