Mushroom and lentil spaghetti

Legume pasta bumps up the protein content of this meal while serving 3½ of your 5-a-day.

Serves: 4

Time to make: 40 mins

Ingredients

onion, roughly chopped
3 cloves garlic, peeled
carrot, roughly chopped
2 tablespoons olive oil
2 teaspoons lightly dried oregano
3 cups sliced small portobello mushrooms
2 tablespoons sundried tomato pesto
¹/³ cup semi-dried tomatoes
¹/³ cup red wine
2 x 400g cans no-added-salt brown lentils, rinsed and drained
200g cherry tomatoes
300g wholemeal spaghetti
¼ cup toasted pine nuts
¹/³ cup fresh basil
¹/³ cup grated parmesan cheese
black pepper

Instructions

Stay Awake

1 In a food processor, place onion, garlic and carrot and blitz until finely chopped. In a non-stick frying pan, heat oil over medium-high and sauté onion mix, until softened.

2 Add oregano and mushrooms and cook for a further 2-3 minutes.

3 Stir in pesto and dried tomatoes with ½ cup water and wine. Bring to the boil, reduce heat and simmer for 2 minutes. 4 Add lentils and cherry tomatoes
and cook on a low heat for 10-12 minutes, stirring occasionally. Season to taste.

5 Meanwhile, in a saucepan, cook spaghetti following packet instructions, until al dente. Drain. Add pine nuts and basil and toss lightly.

6 To serve, divide spaghetti among 4 bowls, top with bolognese and parmesan and season with black pepper.

Variations

Make it gluten free: Use gluten-free pasta and check mustard is gluten free.

Make it vegan: Use canned vegan tuna, available in many Asian shops.

HFG tip

If using dried lentils, rinse thoroughly. In a saucepan, place 1 cup dried lentils and cover with 3 cups water. Cover and bring to the boil, reduce heat and simmer until tender, about 15-20 minutes.

Nutrition Info (per serve)

Calories 564 cal

Kilojoules 2360 kJ

Protein 24 g

Total fat 18 g

Saturated fat 4 g

Carbohydrates 65 g

Sugar 11 g

Dietary fibre 19 g

Sodium 340 mg

Calcium 190 mg

Iron 7.5 mg

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.