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
Total cost: $21.60 / $5.40 per serve
(at time of publication)
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
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Instructions
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 564cal
-
Kilojoules 2360kJ
-
Protein 24g
-
Total fat 18g
-
–Saturated fat 4g
-
Carbohydrates 65g
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–Sugars 11g
-
Dietary fibre 19g
-
Sodium 340mg
-
Calcium 190mg
-
Iron 7.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
