Your Super

Organic Superfoods

As a nutritionist I get asked a lot about supplements and health foods, so I have taken care to choose a company that I fully believe in. Your Super provide health food powders that have no unwanted additives, are organic, non-GMO and 100% plant-based. I have tried and tested them personally and believe that they can be a valuable addition to anyones diet. They are easy to use and can be added to smoothies, yoghurts, salads and more! If you are considering supplements, talk to me about which ones may be beneficial for you as an individual or head over to their website: 


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I have teamed up with them to give you a 15% discount using my code SUPER-CHARLOTTEW Using this code gives me a little commission which helps me to provide free evidence-based articles and recipes on my blog. Happy Shopping!

 
 
 
 
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  • Charlotte Woods ANutr

Brown Lentil Bolognese - Low Fat, High Protein, High Fibre

Brown lentils make a great natural substitute for mince. They are low in fat and high in protein! Lentils are a great place to start as part of the transition to zero waste, they are often sold in zero waste shops, keep well in jars at home, they are filling and are packed with goodness to add to any meal without having to venture out to the shops. The ingredients in the pictures make double of this recipe.


Serves: 4


Cooking Time: 30 Minutes


Ingredients:


Brown Lentils – 100g

Mushrooms – 2 Medium

Onion – 1 Large

Red Hot Chilli – 1 Small (Optional)

Chopped Tomatoes – 1 Tin

Tomato – 1 Medium

Red Kidney Beans – 1 Tin

Tomato Paste – 1 Tiny Tin

Spinach – ½ Bag

Wholewheat Spaghetti – 2 Cups

Oregano – 1 Tablespoon

Rosemary - 1 Teaspoon

Basil – 1 Tablespoon

Vegetable Stock – 1 Cubes/Spoons

Olive Oil – 1 Tablespoon


Optional: Vegan Cheese (Recommended: Scheese Mozzarella Style – sold in Sainsbury’s and most vegan/alternative shops)


Method:


1) Place the lentils in a bowl and pour over boiling water. Leave to soak.

2) Prepare the rest of the ingredients, chopping the mushrooms, tomatoes, onion and chilli.

3) In a small pan on medium heat, place the lentils covered with water and simmer for 15 minutes. Add hot water throughout if necessary and stir often.


4) In the meantime, in a large pan, add the olive oil, mushrooms, onion and chilli. Allow to cook until the food begins to soften. Add the kidney beans (drained), tomato, chopped tomatoes, tomato paste and all the seasoning. Allow to heat and simmer.

5) At this time, begin cooking the spaghetti in a separate pan.

6) Once the lentils are ready, drain any excess water and add them to the large pan. Mix them into the sauce and allow to simmer. Once the pasta is cooked, drain the water and remove both the pans from the heat.

7) Serve in a bowl, adding your favourite plant based cheese!


Nutritional Content:


Kcal: 350

Protein: 17g

Carbohydrate: 47.6g

of which sugars: 13.7g

Fat: 6.7g

Fibre: 14.3g

Sodium: 595mg


High in:


Fibre

Protein

B Vitamins

Vitamin A

Vitamin C

Vitamin K

Copper

Iron

Magnesium

Manganese

Phosphorus

Selenium

Sodium

Zinc

Tag me in pictures of your creations on facebook and instagram! @lottiemarie95 :)


Love Always,


Lottie x

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