Spicy Split Red Lentil Arrabbiata (High-Protein Comfort Food in 25 Minutes)

If, like me, you love bold Italian flavours but want something a little lighter, this spicy split red lentil arrabbiata is about to become a weeknight staple.

It delivers everything you expect from a classic arrabbiata — rich tomato depth, plenty of garlic, and that signature chilli kick — but adds in protein-packed split red lentils that melt into a silky, comforting sauce.

The result? A fast, affordable, high-protein dinner that feels indulgent while still being brilliantly healthy.

Why you’ll love this lentil arrabbiata

Ready in just 25 minutes — perfect for busy evenings
High in plant protein and fibre to keep you full
Naturally vegan (with easy dairy add-ons if you like)
Deep, spicy Italian-style comfort food flavour

It’s also fantastic for meal prep, as the flavours intensify beautifully the next day.

Ingredients (Serves 2–3)

1 tbsp olive oil
1 small onion, finely chopped
3 garlic cloves, minced
½–1 tsp chilli flakes (to taste)
1 tsp smoked paprika
100g split red lentils, rinsed
1 tbsp tomato purée
400g tin chopped tomatoes
250ml vegetable stock
Salt and black pepper
1 tsp balsamic vinegar or a splash of soy sauce

To serve

120–150g pasta
Fresh parsley or basil (optional)
Parmesan (optional)

Method

1. Soften the base
Heat the olive oil in a saucepan over a medium heat. Cook the onion with a pinch of salt for 4–5 minutes until soft.

2. Build flavour
Add the garlic, chilli flakes, smoked paprika and tomato purée. Cook for 1 minute until fragrant and slightly darkened.

3. Simmer the sauce
Stir in the rinsed split red lentils, chopped tomatoes and vegetable stock. Bring to a gentle simmer.

4. Cook until rich and silky
Simmer uncovered for 12–15 minutes, stirring occasionally, until the lentils break down and the sauce becomes thick and glossy. Add a splash of water if needed.

5. Finish and season
Season well with salt, pepper and balsamic vinegar (or soy sauce) to deepen the savoury flavour.

6. Serve
Toss with cooked pasta or spoon generously over the top. Finish with herbs and parmesan.

Tips for the best lentil arrabbiata

Add extra chilli flakes for a truer fiery arrabbiata heat.
Stir in spinach at the end for an easy veg boost.
Make a double batch — it’s even better the next day.