Servings: 4-5
Prep time: 10 mins
Total time: 40 mins
Lentil spaghetti bolognese
A healthy vegetable twist on the classic spaghetti bolognese.
Course:
main meal
vegan, vegetarian, oil free, refined sugar free, kid friendly, gluten free option, nut free, soy free option, super easy, pasta / noodles
Ingredients
1 medium brown onion, finely diced
4 cloves garlic, minced
2 tbsp water
2 x 400g cans diced tomatoes
2 x 400g cans brown lentils
1 cup button mushrooms, diced
1 carrot, diced
1 tsp dried mixed Italian herbs
1 cup broccoli, chopped
1 cup zucchini, chopped
1 tsp balsamic vinegar
1 tbsp low sodium soy sauce (or tamari)
1 tsp onion powder
500g wholegrain pasta
Optional garnishes: nutritional yeast, chilli flakes, fresh basil
Directions
In a large saucepan over medium high heat, fry the onion and garlic in a little water (about 1 tbsp), stirring often. Add another tablespoon of water if required.
Add the remaining ingredients (except the pasta) to the pan and reduce heat, allowing the mixture to simmer until the vegetables are soft, about 15–20 minutes.
Meanwhile, cook the wholegrain pasta in a pot of boiling water over medium high heat until pasta is firm to bite (about 10-15 minutes), then drain the water.
Once the vegetable sauce has cooked through and softened, partially blend with a stick blender. We do this to disguise the chunky vegetables from our 4-year-old, but it’s not essential.
Serve bolognese sauce over pasta and garnish with optional fresh basil, nutritional yeast, chilli flakes or whatever else floats your bolognese boat!
Variations
For a soy-free option remove soy sauce and for a gluten-free option choose gluten-free whole grain or legume pasta e.g. brown rice pasta, quinoa pasta or pulse pasta.
Chef's tips
I recommend trying a sprinkle of nutritional yeast on top of the bolognese - it’s a great alternative to parmesan cheese.
Contributor
Joel Craddock APD
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