HEARTY LENTIL BOLOGNESE WHOLEWHEAT SPAGHETTI
The Hearty Lentil Bolognese Wholewheat Spaghetti is a wholesome and flavourful plant-based meal that offers the comforting richness of traditional Italian cuisine with a healthy twist. This dish combines the earthy depth of brown lentils with the natural sweetness of crushed tomatoes, enhanced by aromatic onion, garlic and a hint of dried oregano. The use of wholewheat spaghetti ensures a fibre-rich base that keeps you full and energised for hours. Every bite brings together hearty textures and balanced nutrition, providing an excellent source of plant protein, complex carbohydrates and essential minerals. The Hearty Lentil Bolognese Wholewheat Spaghetti is ideal for lunch or dinner, as it is a satisfying vegan spaghetti that is easy to prepare, low in fat and full of nourishing ingredients. It is a perfect choice for anyone seeking a healthy, comforting and flavourful Italian-inspired meal.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Italian
PREPARATION/TECHNIQUES
Sauté, Simmer, One-Pot Wonders
OCCASION/HOLIDAY
Fall, Valentine’s Day
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Healthy, High Fibre, Low Fat
DISH TYPE
Pasta
INGREDIENTS
The following ingredients are required for the preparation of Hearty Lentil Bolognese Wholewheat Spaghetti:
- 140 grams | 4.94 ounces | 1 cup cooked whole-wheat spaghetti
- 100 grams | 3.53 ounces | ½ cup cooked brown lentils
- 120 grams | 4.23 ounces | ½ cup crushed tomatoes
- 70 grams | 2.47 ounces | ½ onion, chopped
- 3 grams | 0.11 ounces | 1 garlic clove, minced
- 5 milliliters | 0.17 fluid ounces | 1 teaspoon olive oil
- 0.50 grams | 0.02 ounces | ½ teaspoon dried oregano
FULL NUTRITIONAL INFORMATION
- Calories: 392 kilocalories
- Protein: 18.8 grams
- Carbohydrate: 70.9 grams
- Sugar: 9.8 grams
- Fibre: 17.3 grams
- Fat: 6.1 grams
- Saturated Fat: 0.95 grams
- Sodium: 30 milligrams
- Potassium: 977 milligrams
- Calcium: 76 milligrams
- Iron: 5.0 milligrams
PREPARATION
These steps are followed for the preparation of Hearty Lentil Bolognese Wholewheat Spaghetti:
- Cook The Aromatics: Heat the olive oil in a non-stick frying pan over medium heat. Add the chopped onion and cook for 3 to 4 minutes until soft and translucent.
- Add The Garlic And Herbs: Stir in the minced garlic and oregano. Cook for another minute, ensuring the garlic doesn’t burn.
- Combine Lentils And Tomatoes: Add the cooked lentils and crushed tomatoes to the pan. Stir to combine and season with salt and pepper. Simmer for 6 to 8 minutes to let the flavours meld.
- Add Cooked Pasta: Stir in the cooked whole wheat spaghetti, ensuring the sauce evenly coats the noodles. Heat through for 2 to 3 minutes.
- Serve Hot: Plate and enjoy immediately, optionally garnished with fresh basil or nutritional yeast for extra flavour.
PREPARATION TIME
5 minutes
COOKING TIME
15 minutes
TIPS
Here are some helpful tips for Hearty Lentil Bolognese Wholewheat Spaghetti:
- Use Pre-Cooked Lentils: Save time by using canned or batch-cooked lentils stored in the refrigerator.
- Crushed Tomato Quality: Choose a good-quality brand with minimal additives for a fresher flavour.
- Balance The Sauce: If the sauce seems too thick, add a splash of pasta water to loosen it up.
VARIATIONS
- Add Vegetables: Stir in grated carrot, celery or chopped courgette for more texture and nutrients.
- Spicy Kick: Add red chilli flakes or a dash of cayenne pepper for heat.
- Gluten-Free Option: Use gluten-free spaghetti to cater to wheat sensitivity.
- Protein Boost: Add a tablespoon of nutritional yeast or chopped walnuts for additional protein and depth.
PREPPING AND STORAGE
- Refrigerate: Store in an airtight container in the refrigerator for up to 3 days.
- Freezing: Portion into freezer-safe containers and freeze for up to 1 month. Thaw overnight in the refrigerator and reheat gently on the stove or microwave before serving.
