Serves 2-3 Cooks in 1 Hour Difficulty Easy
Bolognese is one of those comforting dishes many have a family recipe for! The great thing about this healthy plant-based spin is that it’s packed with vegetables, making it an easy way to increase your daily fiber intake, along with it being a fantastic source of plant-based protein!
Healthy Facts: Lentils are an amazing source of both soluble and insoluble fiber, which means they are sure to fill you up and help improve cardiovascular, digestive and immune function by carrying excess fat, wastes, and toxins out of the body. Lentils can work at balancing the body’s pH levels, promoting gut health by combating an acidic environment allowing healthy bacteria to thrive, which is important for nutrient digestion and absorption, naturally preventing constipation, irritable bowel syndrome and indigestion. Just one cup of lentils ensures your body is fueled with 18g of protein, 15g of fiber, and a large array of vitamins and minerals, especially folate, manganese, iron, zinc, phosphorus, and magnesium.
1 packet of pasta, I choose a gluten free option of brown rice, quinoa or buckwheat
6 large tomatoes cut into halves
4 cloves of garlic, peeled and thinly sliced
1 can of brown lentils (400g), drained*
1 brown onion100g sliced mushrooms
1 carrot diced
2 Tablespoons tomato paste
1 teaspoon paprika
Basil leaves to serve
1. Preheat oven to 180 degrees Celsius 2. Arrange tomato halves in a baking tray, scatter with sliced garlic, salt and pepper, and a generous glug of olive oil. Bake for 40-50 minutes
3. Remove tomatoes from oven and either mash with a potato masher for a chunkier passata, or blend in your blender to create a smoother variation 4. At this point, cook pasta as instructed on the packet
5. In a frying pan add olive oil, onion, carrot, mushrooms and cook for 5 minutes stirring occasionally. Add tomato paste and continue to stir for another minute 6. Add tomato mixture, along with lentils, paprika, salt, and pepper to the pan and cook for a further 2 minutes 7. Serve with basil and grated parmesan or vegan alternative
Recipe: Jenna Carroll