Lunch

Red Lentil Pasta with Burst Tomatoes and Rocket

Name: Red Lentil Pasta with Burst Tomatoes and Rocket
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 75 g Red lentil pasta; 200 g Cherry tomatoes; 2 cloves, about 6 g Garlic; 8 g Olive oil; A pinch Chilli flakes; 40 g Rocket; 10 g Pine nuts; Of half a lemon Lemon zest; A handful, torn Fresh basil; To taste Salt

Lentil pasta with cherry tomatoes cooked until they split, garlic, chilli and rocket. Pulses and vegetables; no dairy or egg. 23 g of protein for 450 kcal.

Calories: 450kcal
Protein: 23g
Fat: 17g
Carbs: 48g

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.

Pine nuts are seeds and are not on the UK list of tree nuts, though people with nut allergies are often told to avoid them.

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 pasta75 g
Dry weight. Made only from lentil flour, which is what gives it the protein.
Cherry tomatoes200 g
Garlic2 cloves, about 6 g
Olive oil8 g
Chilli flakesA pinch
Rocket40 g
Pine nuts10 g
Lemon zestOf half a lemon
Fresh basilA handful, torn
SaltTo taste

Method

Cook the pasta in well-salted water for a minute less than the packet says. Lentil pasta goes from firm to mush faster than wheat, so taste it early.
While it cooks, warm the oil with the sliced garlic and chilli flakes over a low heat, then add the tomatoes and a pinch of salt. Turn the heat up and cook for six minutes, pressing them with a spoon as they soften, until they burst and make a sauce.
Toast the pine nuts in a dry pan for two minutes.
Drain the pasta, keeping a cup of the water. Toss it through the tomatoes with a splash of the water, then the rocket, lemon zest and basil. Pine nuts on top.

Worth knowing

Red lentil pasta is 25% protein dry, twice ordinary pasta. Seventy-five grams is a full plate cooked and is where the 23 g comes from.
Save the pasta water. The starch in it is what turns burst tomatoes and oil into a sauce rather than a puddle.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 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.