Reducing the amount of red meat you consume is always a good way (one of the best ways) to improve your overall health. However many traditional and tasty dishes require a good dose of beef or similar red meats and finding suitable substitutes can be tricky. This bolognese recipe uses brown lentils in the place of beef to create a wonderful healthy, vegetarian alternative to the more old fashioned version that you may be used to. Lentils are healthier than you think too!
They’re absolutely loaded with protein, iron, B vitamins, magnesium, zinc and potassium making them the perfect meat substitute. So, even if you’re not vegetarian try this delectable recipe out and give yourself a break from the red meat from time to time. I promise the results are just as delicious!
Serves 4
Ingredients:
- ½ large onion, diced
- 2 garlic cloves, finely chopped
- 1 large carrot, chopped
- 1 celery stalk, sliced
- 100g button mushrooms, sliced
- ½ red pepper, diced
- 2 Tbsp olive oil
- 180ml red wine
- 200g brown lentils, cooked (you can use tinned lentils if you prefer or see below for lentil cooking guide)
- 225g tinned tomatoes
- 1 bay leaf
- 1 tsp dried basil
- 1 tsp dried oregano
- 1tsp dried rosemary
- 1 Tbsp lemon juice
- 200ml water
- Salt and pepper to taste
- 225g whole wheat spaghetti (regular spaghetti is also fine, but I prefer whole wheat spaghetti)
- 1 large handful of fresh parsley, finely chopped
Instructions:
For the lentils
- Unlike other pulses, lentils do not need to be soaked but you will need to rinse them.
- Rinse lentils with fresh water before boiling to remove any dust or debris.
- Use a large pot as the lentils will triple in size.
- Cook on a stovetop, using 600ml for 200g (3 to 1 ratio) dry lentils. Do not salt the water as this will make the lentils tough.
- Cover and bring to a boil.
- Reduce the heat and simmer until they are tender. For whole lentils cook for 15 – 20 minutes, for split lentils 5 -7 minutes.
- Drain and set aside for your bolognese sauce.
For the bolognese
- Heat the oil in a pan on medium-high heat and add in the onion, garlic, carrot, celery, mushrooms and red pepper.
- Season with salt and pepper and brown the vegetables in the pan for 15 minutes, stirring frequently.
- Once the vegetables are browned, add in the wine.
- Cook on medium heat until the wine evaporates.
- Add in the lentils, tinned tomatoes, lemon juice, bay leaf and herbs and mix together until well combined.
- Lower the heat to low, add in the water and let it cook down for 20 minutes.
- Remove the bay leaf from the sauce, cover the sauce and set to one side.
- Bring a pot of salted water to the boil.
- Add in the spaghetti and cook until al dente.
- Remove and strain the pasta.
- Top the pasta with the lentil sauce and fresh parsley and serve.
