Easy Lentil Bolognese

By: Admin Date: 28-May 2021 Reading Time: 3 Mins

Easy Lentil Bolognese is a wholesome and hearty plant-based alternative to the traditional meat sauce. Packed with protein-rich lentils and a medley of aromatic vegetables, this dish delivers flavor and nutrition in every bite. It’s perfect for a quick weeknight dinner and can be enjoyed over your favorite pasta or as a filling in wraps and sandwiches.

For a Serving Size of Two:

Ingredients:

For the Bolognese:

80 grams dry lentils (green or brown, rinsed)
100 grams finely chopped onion
50 grams finely chopped carrot
50 grams finely chopped celery
2 cloves garlic (minced)
200 grams mashed tomatoes
1 tablespoon tomato paste
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon olive oil
Salt and pepper to taste

For Serving:

60 grams whole wheat pasta
Fresh basil leaves (for garnish, optional)

Procedure:

In a small saucepan, cook the lentils in boiling water for about 20-25 minutes until tender. Drain and set aside.
In a large skillet, heat the olive oil over medium heat.
Add the chopped onion, carrot, and celery. Sauté for about 5-7 minutes until softened.
Add the minced garlic and sauté for another minute until fragrant.
Stir in the cooked lentils, crushed tomatoes, tomato paste, oregano, basil, salt, and pepper.
Let the sauce simmer for about 15-20 minutes, stirring occasionally, until it thickens slightly.
While the sauce simmers, cook the pasta according to package instructions. Drain and set aside.
Toss the cooked pasta with the lentil Bolognese sauce. Serve hot, garnished with fresh basil leaves and grated parmesan cheese, if desired.

Nutritional Benefits:

This lentil Bolognese is not only delicious but also highly nutritious. Lentils are an excellent source of plant-based protein, dietary fiber, and essential minerals like iron and folate, promoting heart health and aiding digestion.
The combination of onions, carrots, and celery adds a wealth of vitamins and antioxidants, supporting overall health. Tomatoes are rich in lycopene, which may help reduce the risk of certain chronic diseases.
This dish is low in saturated fat and high in nutrients, making it a great choice for those looking to maintain a balanced diet or reduce meat consumption. Overall, this recipe provides a satisfying and nutritious meal that is both comforting and nourishing.

Nutritional Information: