March is both National Nutrition Month and Colon Cancer Awareness Month, making it the perfect time to highlight the power of nutritious, fiber-rich meals.
This year’s National Nutrition Month theme, “Food Connects Us,” reminds us that meals are about more than just nourishment—they’re an opportunity to share, enjoy, and build community.
Meanwhile, Colon Cancer Awareness Month emphasizes the importance of prevention and early screening, with research showing that a Mediterranean-style diet—rich in plant-based ingredients—can help reduce cancer risk and promote longevity.
This Savory Penne with Lentils and Kale recipe, inspired by the Academy of Nutrition and Dietetics, checks all the boxes: it’s packed with fiber from lentils, whole wheat pasta, kale, and walnuts, and it comes together in just one skillet—leaving more time for meaningful conversations around the table.
Whether you’re cooking for family, friends, or just yourself, this dish makes healthy eating easy and enjoyable.
Ready to add more fiber and antioxidants to your meals? Try this delicious recipe from eatright.org.
Savory Penne with Lentils and Kale
A nourishing vegan meal is made in one skillet for a quick weeknight supper.
Ingredients
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
Instructions
- Rinse lentils in a fine mesh strainer and remove any debris.
- Heat olive oil in a large nonstick skillet over medium heat for 1 minute. Add onions and cook for 4 minutes, stirring occasionally. Add garlic and cook for 1 minute, stirring constantly.
- 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.
- 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.
- Serve in bowls and top evenly with chopped walnuts and parsley.
Nutrition Information
Serving Size: 1¼ cups (291 grams)
Serves 6
Prep Time: 5 minutes
Cooking Time: 27 minutes
Calories: 217; Total Fat: 6g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 212mg; Total Carbohydrate: 35g; Dietary Fiber: 7g; Sugars: 5g; Protein: 9g; Potassium: 442mg; Phosphorus: 188mg.
Contributors: Melissa Altman-Traub, MS, RDN, LDN. This recipe originally appeared in Food & Nutrition Magazine®, published by the Academy of Nutrition and Dietetics.