Dinner

Red Lentil Pasta with Olives, Capers and Chilli

Name: Red Lentil Pasta with Olives, Capers and Chilli
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 60 g Red lentil pasta; Half a tin (200 g) Chopped tomatoes, tinned; 25 g Olives, pitted; 1 tbsp, rinsed Capers; 2 cloves, about 6 g Garlic; A good pinch Chilli flakes; 6 g Olive oil; A handful, chopped Fresh parsley

A sharp tomato sauce with olives, capers and garlic over red lentil pasta. A lighter plate at 340 kcal with no dairy or gluten.

Calories: 340kcal
Protein: 18g
Fat: 11g
Carbs: 41g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

None of the fourteen declared allergens is in the ingredient list as written.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Red lentil pasta60 g
Dry weight. Made only from lentil flour, which is what gives it the protein.
Chopped tomatoes, tinnedHalf a tin (200 g)
Olives, pitted25 g
Black, pitted, halved. They are the salt, so hold back on adding more.
Capers1 tbsp, rinsed
Garlic2 cloves, about 6 g
Chilli flakesA good pinch
Olive oil6 g
Fresh parsleyA handful, chopped

Method

Warm the sliced garlic and chilli flakes in the oil over a low heat until the garlic is pale gold, about two minutes.
Add the tomatoes, olives and capers and simmer for ten minutes until the sauce thickens and darkens.
Cook the pasta in salted water, drain a minute early and finish it in the sauce with a splash of the water.
Toss with the parsley.

Worth knowing

A small plate on purpose. Adding 100 g of drained cannellini to the sauce takes it to about 440 kcal and 25 g of protein.
Anchovies are traditional here and are left out to keep the dish vegetarian. The olives and capers cover for them.

Other dinner recipes that share ingredients with this one, or every dinner between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.