The Best Lentil Bolognaise
Green or brown lentils with rich Italian flavours of rosemary, garlic, oregano, basil, tomato, olives
Ingredients
- 1 cup uncooked brown or green lentils
- 1/2 tsp salt
- 3 cups boiled water
- 1 tbsp olive / canola oil or non-stick cooking spray
- 1 onion finely diced
- 2 medium carrots grated
- 3 cloves garlic peeled and minced or finely chopped
- 1 sprig of rosemary leaves removed from stem and roughly chopped
- 2 tbsp tomato paste about 1 small sachet
- 1 500g carton tomato passata or 1X 400g tin tomato + 100 ml water
- 1 tbsp each dried oregano + basil
- 10 olives pip removed and roughly chopped
- 1 tsp low sodium stock powder if you don't have this, use 1/2 of a regular stock cube or stock pot
- salt and black pepper to taste
- Parmesan cheese for garnish nutritional yeast works well for a vegetarian alternative
- cooked pasta or zoodles for serving
Instructions
- Cook the lentils in the microwave by adding 1/2 tsp salt and 3 cups boiled water, then microwaving on high in a large bowl (lid off) for 15 minutes. Stove-top works too, but it takes a bit longer. When they are cooked, drain and discard the cooking water.
- Heat a medium-sized pot on the stove (medium - high heat) and brown the onions in the oil (or non-stick spray). Add small splashes of water if the onion starts to stick.
- Add the grated carrots, garlic, and rosemary. Fry for another minute or so.
- Add the cooked lentils, the tomato paste and passata (or can + water), oregano, basil, and olives.
- Add the stock powder and a splash of water if needed. Mix well.
- Taste, and season to perfection with salt and black pepper.
- Simmer on low heat for another 5 minutes, or until ready to serve.
- Serve on pasta or zoodles, garnished with grated Parmesan cheese.
Notes
Nutritional information per portion (1/4 of the recipe, not including pasta or Parmesan garnish): 217 kcal; 5.1 g fat; 45.2 g carbohydrate, 18.3 g fiber, 15.2 g protein, 6 mg iron.