A Healthier Take on Spaghetti Bolognese

There’s just something about a heaping bowl of pasta that evokes a sense of calm for me. It is most definitely my comfort meal of choice, and one dish that I like to think I’ve mastered over the years. I am an unapologetic carboholic through and through, and would eat the stuff daily if I had the choice. So I’m always on the hunt for variations that will leave me with a little less post-dinner guilt. Enter: the lentil bolognese. Jam packed with fibre, protein, and more minerals than I can count, it’s nutrient dense, low in fat, and a great alternative to your heavy, meaty, bolognese. I’ve had this recipe in semi-regular rotation for years now, and one that I’m excited to whip out regularly as the cooler months approach.

Lentil Bolognese

2016-08-07 18:14:31

Serves 6

A healthy take on your favourite comfort food

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Prep Time

10 min

Cook Time

1 hr 30 min

Prep Time

10 min

Cook Time

1 hr 30 min

546 calories

99 g

1 g

7 g

24 g

1 g

348 g

92 g

13 g

0 g

5 g

Nutrition Facts

Serving Size

348g

Servings

6

Amount Per Serving

Calories 546

Calories from Fat 61

% Daily Value *

Total Fat 7g

11%

Saturated Fat 1g

6%

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 4g

Cholesterol 1mg

0%

Sodium 92mg

4%

Total Carbohydrates 99g

33%

Dietary Fiber 20g

78%

Sugars 13g

Protein 24g

Vitamin A

75%

Vitamin C

58%

Calcium

12%

Iron

39%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

1. 2 Tbsp. extra-virgin olive oil
2. 1 small onion, chopped
3. 1 carrot, chopped
4. 1 stalk celery, chopped
5. 4 garlic cloves, minced
6. 1 1/2 tsps. tomato paste
7. 32 oz. can of whole peeled plum tomatoes, roughly chopped (reserve juices)
8. 1 Tbsp. dried oregano
9. 1 Tbsp. dried thyme
10. 1 1/4 cups Canadian Lentils
11. 2-3 bay leaves
12. Coarse sea salt and freshly ground pepper, to taste
13. 1 lb. pasta of your choice (I used linguine), cooked
14. Parmesan cheese, grated or shaved
15. Fresh basil, chopped

Instructions

1. In a large pot, over medium heat, warm the olive oil. Toss in the onion, carrot, celery, and garlic and cook slowly, stirring occasionally, until softened and golden (15-20 mins)
2. Increase heat to medium-high and add the tomato paste. Cook for 3 minutes or so, until mixture dries slightly. Pour in juices from can of tomatos and cook, scraping brown bits from bottom of pan, 1-2 minutes, or until liquid has reduced by half.
3. Add spices, lentils, tomatoes, and 1 cup water. Bring to a boil, then reduce heat and season with the salt and pepper. Toss in bay leaves.
4. Simmer until lentils are tender (45 minutes to an hour). If you find your sauce is drying out, add water as needed.
5. Serve over pasta noodle of your choice, top with heaping portions of parmesan and a small handful of chopped basil

By Lark & Linrn

Adapted from Epicurious

beta

calories

546

fat

7g

protein

24g

carbs

99g

more

Adapted from Epicurious

Lark & Linen Interior Design and Lifestyle Blog https://jacquelynclark.com/