Creamy Lentil Pasta (Vegan, Soy-free, Gluten-free)


Having a 5 year son who is going through a picky stage now, I have to be creative in the way I prepare his meals. My son Daevyd loves pasta in any shape or form, I guess children are intrigued by their fun shapes. Well I know for certain that Daevyd doesn’t like cauliflower but he loves creamy sauces. I decided to incorporate cauliflower in the sauce and I figured that he wouldn’t even notice the difference. I also decided to add lentil stew for a nice twist, Daevyd enjoyed the pasta very much and as usual he thanks me for his meal after he finishes.

Lentil Stew

1 tablespoon olive oil

1/2 onion, finely chopped

1 clove garlic, minced
1/2 cup dry brown lentils, rinsed

2 cups Vegetable Broth

1/4 cup coconut milk

1 tablespoon tomato paste

1/4 teaspoon dried thyme

1/4 teaspoon parsley

1/4 teaspoon basil

1/4 teaspoon sea salt or to taste

pinch cayenne pepper (optional)

In a medium pot, heat oil and saute onions and garlic and saute. Stir in lentils, add vegetable broth, coconut milk and tomato paste, thyme, parsley, basil and bring to boil. Reduce heat to simmer for 1 hour. Stir in salt to taste when lentils are tender.

Cauliflower Sauce

2 teaspoons coconut oil or water

1 tablespoon onion, chopped

1 clove garlic, chopped

2 cups cauliflower florets

3/4 cup water

1/2 cup cashews, washed and soaked for about 4 hours

2 tablespoons nutritional yeast flakes

1 teaspoon sea salt or to taste

1 12 ounce package of brown rice pasta prepared according to package direction, drained

Steam cauliflower until tender and set aside. In a medium saucepan saute onions and garlic until tender, transfer to a blender along with the cashew, water, nutritional yeast flakes, salt and process until smooth and creamy. Add steamed cauliflower and blending until creamy. May need to add extra water. Pour sauce into prepared pasta and stir in lentil stew.








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  1. Doran @ Haute Beauty Guide

    Yum! I am allergic to soy and it is so hard to find meatless dishes that do not contain it. Doran @


    This is a cool recipe to try. I love lentil and pasta and the combination together should be really delicious.

  2. Omg you’re so creative and I love this because it’s a gluten free. Thank you so much for sharing this with us.

  3. Kathy Kenny Ngo

    I’d replace lentil with something else if I cook this. The beans will kill my gout. Aside from the lentil, everything else is good to go.


    My goodness this is such a delicious looking pasta & I love that it is gluten free as well. I love Lentils so much & this is a great combination of veggies all around, which my husband & kids will love so much!

  4. Ana De- Jesus

    As a vegetarian this recipe pleases ne to a great degree. I love lentils but never thought of combining it with pasta.

  5. Agnes Dela Cruz

    As a Mom creativeness in cooking food for the kids is a must! Kids can be picky and they tend to like food over and over again not meeting the needed daily nutritional requirements.

    • Michelle Blackwood

      That’s right, I have to always come up with ways to make healthy and delicious recipes. I have a 17 year old and a 7 year old at home so I have to be very creative!

  6. This sounds and looks so yummy! My family loves pasta, but not a fan of veggies, so I’m definitely going to have to try this next week!

  7. I love that it’s vegan as I don’t really eat meat. The recipe is packed and it sounds so tasty! I seriously can’t wait to try it at home.

    • Michelle Blackwood

      Thanks Heather, love the red ones for the same reason but love the brown ones because of their hearty robust flavor in this dish!

  8. Joanie @ ZagLeft

    That cauliflower sauce sounds fantastic and I love how you incorporated lentils into the recipe – such a creative dish!

  9. Jeez, I’d put that cauliflower sauce on a piece of toast. Sounds like it’s something you could use in a variety of ways.

    • Michelle Blackwood

      Jameson yes its amazing what these sauces could be used on, pizza, nachos, lasagna etc. Just let your imagination run wild!

  10. Sheena @

    Oh yum, this looks delicious, I’m gluten free and dairy free so it’s right up my street! :) just going to pin it, thanks!

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