Lentil bolognese
You'll love this easy, vegetarian bolognese recipe using lentils.
Serves: 4
Time to make: 1 hr
Ingredients
- 1 cup brown lentils
- 3 cups water
- 2 teaspoons oil
- 1 medium onion, chopped
- 1 teaspoon crushed garlic
- 220g can mushrooms (optional)
- 1 ½ cups pasta sauce or tomato soup concentrate
- 2 teaspoons sugar
- 1 teaspoon dried basil
- chilli flakes/powder to taste
- salt and pepper to taste
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Instructions
1 Put lentils and water in a saucepan. Bring to the boil, reduce heat and simmer for 30-40 minutes or until tender; drain. (Note: you may need more water to cook your lentils – so add more if they are looking dry.)
2 Heat oil in a large saucepan, add onion and garlic and cook until transparent. Add remaining ingredients and simmer for 10-15 minutes.
3 Season to taste and serve over pasta. Top with grated parmesan cheese if you have it.
HFG tip
If you do not have fresh onion, add dried onion flakes to sauce with garlic and remaining ingredients (3 tablespoons = 1 medium onion). If you are short on time, you can either use red/orange lentils as they take less time to cook, or soaking lentils in water prior to cooking will also shorten cooking time.
Nutrition Info (per serve)
-
Calories 354cal
-
Kilojoules 1480kJ
-
Protein 21.2g
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Total fat 4.1g
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–Saturated fat 0.6g
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Carbohydrates 58.9g
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–Sugars 19.9g
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Dietary fibre 8.8g
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Sodium 600mg
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Calcium 80mg
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Iron 6.2mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
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© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
