This Week’s Recipe of the Week
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Baked Lentil Pasta Bake (Family Pan)
A cheap, filling oven dish you can throw together after brushing the snow off the car. It uses pantry-type flyers deals (pasta, sauce, lentils, cheese) and comes out around $7 for a pan that serves ~6, based on this week’s flyer prices.
½ bag macaroni (450 g)
1¼ cups dry red lentils (about 250 g), rinsed
1 jar Garlic & Herb pasta sauce (680 mL)
1 medium yellow onion, diced
1 cup shredded marble cheddar (about 100 g – go lighter if you’re squeezing the budget)
1 Tbsp Olive Oil or Vegetable oil
1½–2 cups water (to help the pasta cook in the sauce)
Salt, pepper, garlic powder, dried oregano or Italian seasoning (to taste)
How to make it
How to make it
Start with Everyday Ingredients
Preheat oven to 375°F (190°C). Lightly oil a 9×13 baking dish.
Fry the onion:
Heat the vegetable oil in a pan.
Add diced onion, a pinch of salt, and cook until soft and lightly golden.
Build the pan:
In the baking dish, combine the onion with the remaining prepped ingredients
Stir well so pasta and lentils are evenly coated and submerged. Add a bit more water if it looks dry; it should look saucy, not soupy.
Cover and bake:
Cover tightly with foil.
Bake for 35–40 minutes, Pasta & Lentils should be soft.
Add cheese and finish:
Remove foil, add shredded cheddar
Bake 8–10 minutes to lightly brown the chease
Rest 8-10min + serve with any fresh or prepped veg side dish
Serves about 6 modest portions or 4 bigger ones.
WALMART WINS THIS WEEK (DEC4-10, 2025)
Ingredient | Package Price | Amount Used in Recipe | Cost in Recipe (approx) |
|---|---|---|---|
Macaroni Pasta, 900 g | $1.97 | 450 g (½ bag) | $0.99 |
Red Lentils, 900 g | $2.97 | 250 g (~1¼ cups) | $0.83 |
Pasta Sauce, 680 mL | $1.87 | 1 jar | $1.87 |
Marble Cheddar, 400 g | $5.48 | 100 g (~1 cup shredded) | $1.37 |
Yellow Onion, each | $1.88 avg | 1 medium | $1.88 |
Vegetable Oil, 1 L | $3.97 | 1 Tbsp (~15 mL) | $0.06 |
Total for whole pan | Serves ~6 | ≈ $7.00 |
Let Us Know what you thought and share with our friends!
Extreme Affordability: Costs about $7.00 for a pan that serves ~6 people, using current Winnipeg flyer prices.
Utilizes "Pantry-Type Flyer Deals": Relies on staples like pasta, sauce, and cheese, which are frequently on sale in weekly flyers.
Low-Cost Protein Source (Lentils): Lentils offer excellent, shelf-stable nutritional value and protein at a much lower cost than meat options.
Time-Saving for Cold Weather: It's a quick, comforting "throw together" dish, perfect for busy, cold Winnipeg evenings with minimal preparation time.
Component | Total Protein | Total Carbohydrates | Total Fat |
Total for Pan (approx.) | ~150–160 g | ~540–560 g | ~60–70 g |
Per Serving (approx., based on 6 servings) | ~25–27 g | ~90–93 g | ~10–12 g |
Potential Health Benefits of these ingredients (according to… Science?)
| Ingredient | Health Context / Benefit |
|---|---|
| Red Lentils | A low-cost source of plant-based protein, complex carbs, and high fiber. Supports digestion, helps with satiety, and provides minerals like iron and folate. |
| Macaroni Pasta | A reliable energy source with easy-to-digest carbohydrates. Whole wheat versions (when affordable) increase fiber and improve fullness. |
| Pasta Sauce | Provides vitamins like A and C. Tomato-based sauces add lycopene, an antioxidant linked to heart and immune health benefits. |
| Yellow Onion | Adds antioxidants and compounds that may support heart health. Low-calorie but boosts flavor and nutrient density in budget meals. |
| Marble Cheddar | Rich in calcium and protein, supporting bone health and satiety. It contributes most of the saturated fat and sodium, so using a lighter portion helps balance the dish. |
| Vegetable Oil | Provides essential fats that support energy and absorption of fat-soluble vitamins. Choosing canola or olive oil (when possible) improves the overall fat profile. |
🌱 Best Flavor Alternatives to Lentils
While lentils are a budget champion and offer fantastic texture, you might sometimes crave a different flavor profile. If you're looking for protein alternatives that bring more unique or "meaty" tastes to your pasta bake, consider these options
Lentils remain one of the most cost-effective protein sources available (costing only about $0.33 per 100g in your recipe!). While Tofu can be a close runner-up on price, the cost of the other alternatives will vary significantly by store and weekly flyer deals. Always check current Winnipeg flyer prices to ensure the substitution still fits your budget!
