Vegetarian Lentil Bolognese

 

If you want to increase your intake of plant-based protein while still being able to enjoy your favourite comfort foods, this Vegetarian Lentil Bolognese is for you! It’s a twist on the classic spaghetti dish that we all know and love, and hopefully you’ll feel the same about this recipe!

Benefits of lentils

Lentils are all the rage right now! Well, at least in my eyes… and hopefully yours soon too. Although they are small, they are packed with tons of beneficial nutrients, making them pretty mighty. Did you know? 1/2 cup of boiled lentils provides significant amounts of:

• Fibre, which is great for digestion and so much more
• Plant-based protein that supports muscle mass, immune system, gut health and pretty much every other function in the body
• B vitamins that support energy levels, brain function and cell metabolism
• Folate that is involved in red blood cell formation and cell growth
• Iron, that plays a role in energy levels and oxygen transport from the lungs to the rest of the body

Thankfully, we have a substantial amount of lentils in the recipe, which supports your overall health while tasting great!

Pasta vs. spaghetti squash

You may remember this recipe from when I initially shared it a few years ago. Up until now, it had been called “Lentil Bolognese with Spaghetti Squash” but still included the option of using regular pasta noodles. As I slowly make my way through updating my older posts and recipes, I realize there are a lot of diet culture-y terminology that I used to include. **Dietitians are humans too and learn as we grow!** While there is nothing wrong with spaghetti squash (I still enjoy it!), I don’t want to send the message that this is healthier or superior to regular pasta. In fact, choosing whatever noodles you enjoy, have access to and know how to cook is the best option for you. The good thing about this recipe is that it’s quite versatile. You can serve it on wheat pasta, spaghetti squash, rice, quinoa, or even sloppy joe style! You get to choose your own adventure with this one.

Here is what you need for this recipe:

• Dry/uncooked green lentils
  • However, you could easily use canned lentils if that’s what you have available. Plus, it saves you a step.
• Tomato sauce
  • This recipe calls for plain tomato sauce from a can but if you prefer homemade or a specific brand, go for it!
• Olive oil
• Carrots
  • I prefer to peel mine before grating but if you want some extra fibre, keep the peel on!
• Onion
• Garlic
  • More is more here, really.
• Basil, oregano, thyme, cumin
  • The measurements provided are based on dried herbs. If you would rather use fresh, you will likely need to increase the amount by 3x.
• Red chili flakes
  • This is optional!
• Salt and pepper to taste
• Parmesan cheese
  • (not included in the ingredient list but essential for optimal enjoyment, in my opinion!)

I hope this Vegetarian Lentil Bolognese brings some comfort to your kitchen. Let me know what type of noodles you choose to serve it with. Enjoy!   Don’t forget to check out some of these other comforting mains:

• Cauliflower Chickpea Curry Stew
• Savoury Peanut Stew
• Creamy Oregano Tuna Casserole
• Cashew and Sweet Potato Curry

 

If you make this Vegetarian Lentil Bolognese I would love to see your comment and rating below. It also makes my day seeing your creations of my recipes on Instagram- don’t forget to tag @allnutrition.rd!