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.