Recipe: Lentil Bolognese

A high-fibre, vegetarian take on the traditional beef bolognese, this dish is easy to prepare and freezes well for meal prep.

One portion of this bolognese with wholemeal pasta and a sprinkle of parmesan provides roughly 22g fibre and 36g protein per serving.

For an omnivore version, add 500g turkey, beef or chicken mince after step 3, and omit one tin of lentils.

The details

Serves: 6 | Prep time: 20 minutes | Cooking time: 45 minutes

Ingredients

• 1 tablespoon extra virgin olive oil

• 1 medium onion, diced

• 1 clove garlic, crushed

• 1 carrot, diced

• 1 capsicum, diced

• 1 cup mushrooms, diced

• 1 zucchini, diced

• 1 tablespoon tomato paste

• 2 tins diced tomatoes

• 2 tins brown lentils, drained and rinsed

• 1 tablespoon Italian herbs and spices (think: dried oregano, basil, rosemary, fennel seeds, paprika)

• Pinch salt and pepper

• A few handfuls fresh or frozen spinach

• Drizzle of balsamic vinegar or red wine, optional

• 1 serve pasta per person (a higher fibre pasta such as wholemeal, quinoa, or brown rice is great, but any pasta works)

• Parmesan, grated, and side salad to serve, optional

Directions

1. Heat olive oil in a large pot on medium-high heat.

2. Add onions and sauté until translucent.

3. Add garlic, stir and cook until the garlic becomes fragrant.

4. Add the chopped vegetables and stir until combined with the onions, garlic and olive oil.

5. Cook vegetable mix for 5 minutes or so, until they begin to soften.

6. Add tomato paste, tinned tomatoes, lentils, and seasoning to the pot and stir to combine.

7. Add a generous drizzle of red wine or balsamic vinegar, if you wish (this adds depth of flavour to the sauce), along with your frozen or fresh spinach.

8. Allow the sauce to come to a steady simmer, reduce heat and continue to simmer for 20 minutes, or until the sauce has thickened and the vegetables are soft.

9. Stir regularly to avoid the sauce sticking to the bottom of the pot, and add some water at any point if the sauce becomes too thick.

10. Once the sauce is ready, add the pasta to the sauce and stir briefly to cover the pasta.

11. Serve with a grating of parmesan, a side salad and enjoy!