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HEARTY LENTIL BOLOGNESE PASTA
14

HEARTY LENTIL BOLOGNESE PASTA

NUTRITION
HEALTHY RECIPES
Feb 12, 2025

HEARTY LENTIL BOLOGNESE PASTA

This hearty lentil bolognese pasta is a delicious, plant-based take on the classic Italian dish, offering a rich and satisfying flavour. This meal is perfect for those looking to enjoy a meatless yet filling pasta dish made with protein-packed lentils, a healthy garlic-infused tomato sauce and nutritious whole wheat spaghetti. Lentils bring a deep, earthy texture that pairs beautifully with crushed tomatoes, while garlic enhances the overall aroma and taste. This dish is not only a fantastic alternative to traditional meat-based bolognese but also a nutrient-dense option that supports a healthy, balanced diet. Whether you’re a vegetarian or just looking to cut down on meat without sacrificing flavour, this simple recipe is easy to prepare and highly satisfying. Enjoy it as a quick weeknight dinner or meal prep for the week ahead.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Italian, Mediterranean

PREPARATION/TECHNIQUES

5 ingredients or less, Boil, Sauté, Simmer

OCCASION/HOLIDAY

Family Reunion, Weeknight Dinner, Potluck, Fall, Winter

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Fibre, Kid Friendly, Low Fat, Low Sodium, Organic, Quick & Easy, Vegan, Vegetarian

DISH TYPE

Pasta

INGREDIENTS

The list of ingredients for hearty lentil bolognese pasta is given below:

  • 50g whole wheat spaghetti, cooked
  • 30g cooked lentils
  • 100g crushed tomatoes
  • ½ garlic clove, minced

FULL NUTRITIONAL INFORMATION

  • Calories: 220
  • Protein: 10g
  • Carbohydrates: 38g
  • Fats: 2.5g
  • Fibre: 8g
  • Sodium: 150mg

PREPARATION

  • Cook The Spaghetti: Bring a pot of salted water to a boil and cook the spaghetti according to package instructions until al dente. Drain and set aside.
  • Sauté The Garlic: In a pan over medium heat, add a small drizzle of olive oil and sauté the minced garlic until fragrant, about 30 seconds.
  • Simmer The Sauce: Add the crushed tomatoes to the pan, stirring to combine with the garlic. Allow the sauce to simmer for 5-7 minutes until it thickens slightly.
  • Add The Lentils: Stir in the cooked lentils and let them absorb the flavours for an additional 3 minutes.
  • Combine Everything: Toss the cooked spaghetti into the sauce, ensuring the noodles are evenly coated.
  • Serve: Plate the pasta, garnish with fresh herbs or a sprinkle of nutritional yeast and enjoy warm.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS FOR HEARTY LENTIL BOLOGNESE PASTA

  • Use Fresh Garlic: Freshly minced garlic gives the sauce a more aromatic flavour.
  • Enhance The Sauce: Add a dash of Italian seasoning or a pinch of red pepper flakes for extra depth.
  • Adjust Consistency: If the sauce is too thick, add a splash of vegetable broth or pasta water to loosen it.
  • Boost Umami: A teaspoon of balsamic vinegar or soy sauce can add an extra layer of richness.
  • Make It Creamy: Stir in a tablespoon of dairy-free milk or coconut cream for a silky texture.

VARIATIONS

  • Gluten-Free: Swap whole wheat spaghetti for gluten-free pasta or zucchini noodles.
  • Extra Protein: Add tofu crumbles or tempeh for a more protein-rich meal.
  • Spicy Kick: Stir in cayenne pepper or chilli flakes for added heat.
  • Cheesy Option: Sprinkle-grated parmesan or nutritional yeast for a cheesy flavour.
  • Vegetable Boost: Toss in chopped bell peppers, mushrooms, or spinach for added nutrients.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container for up to 3 days. Reheat gently on the stovetop with a splash of water.
  • Freezing: Freeze the lentil Bolognese sauce separately for up to 3 months. Thaw in the fridge overnight and reheat before serving with fresh pasta.
  • Meal Prep: Cook the pasta and sauce separately, then mix portions as needed to keep the texture fresh.

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