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.
Cooking Time: 30 Minutes
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)
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!
of which sugars: 13.7g
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