Savory Penne with Lentils and Kale

Savory Penne with Lentils and Kale | Food & Nutrition Magazine | Volume 10, Issue 5
Photography by David Raine | Food styling by Breana Moeller | Prop styling by Brooke Doyle

A nourishing vegan meal is made in one skillet for a quick weeknight supper.

SERVING SIZE: 1¼ cups (291 grams)
PREP TIME: 5 minutes
COOKING TIME: 27 minutes


  • ½ cup brown lentils
  • 1 tablespoon (15 milliliters) light olive oil
  • ½ cup onion, chopped
  • 1 teaspoon garlic, minced
  • 2 cups dry whole-wheat penne pasta
  • 1½ cups (360 milliliters) canned crushed tomatoes
  • ¼ teaspoon salt
  • ⅛ teaspoon black pepper
  • ½ teaspoon dried oregano
  • ½ teaspoon dried basil
  • 1 cup frozen kale, chopped
  • ¼ cup walnuts, chopped
  • 2 tablespoons fresh parsley, for garnish


  1. Rinse lentils in a fine mesh strainer and remove any debris.
  2. Heat olive oil in a large nonstick skillet over medium heat for 1 minute. Add onions and cook 4 minutes, stirring occasionally. Add garlic and cook 1 minute, stirring constantly.
  3. To the pan, add lentils, pasta, crushed tomatoes, 2½ cups (600 milliliters) water, salt, black pepper, oregano and basil. Stir to combine, then cover with a lid and reduce heat to low. Set a timer for 18 minutes.
  4. After the timer goes off, lift the lid and place the frozen kale on top of the mixture. Replace the lid and cook for another 4 minutes, or until the lentils are tender.
  5. Serve in bowls and top evenly with chopped walnuts and parsley.

NUTRITION PER SERVING: 217 calories, 6g total fat, 1g saturated fat, 0mg cholesterol, 212mg sodium, 35g carbohydrate, 7g fiber, 5g sugar, 9g protein, 442mg potassium, 188mg phosphorus

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Melissa Altman-Traub
Melissa Altman-Traub, MS, RDN, LDN, is an associate professor of allied health and freelance writer and speaker. Connect with her on her website,, and on Instagram and Twitter.