Groovy Lentil Bolognese
Ingredients :
• Whole-wheat pasta ( approx . 120g dry pasta per person )
• 3-4 garlic cloves peeled and crushed
• 2 diced onions
• 20ml vegetable stock diluted with 300ml boiling water
• 2 tbsp mixed herbs
• 2 tins of lentils , drained and rinsed
• 2 tins of chopped tomatoes
• 2 - 3 grated carrots
• A handful or two of spinach or kale - rinsed and shredded
• 200ml red wine or sherry ( optional )
Lentils are a powerhouse of macro- and micro-nutrients : a perfect plant-based protein source that even meat-eaters will love ! High in protein , fibre and iron you cannot go wrong with this recipe . The grated carrots and shredded spinach are also a great way to sneak in extra veggies . If only eating lentils is a bit too far for the carnivores , you can still incorporate meat into this dish – add a grilled , sliced chicken breast or oven-roasted bacon strips when dishing up .
Instructions
1 . Heat a drizzle of olive oil in a deep saucepan over medium heat . Fry the diced onion and grated carrot for 5 - 6 minutes until soft , stirring regularly . Add garlic and mixed herbs . Fry for 1 or 2 minutes until fragrant while stirring . Add tomatoes , lentils , red wine / sherry ( if using ) and stock . Stir through and bring to the boil . Reduce to a low-medium heat and simmer for 15 - 20 minutes until reduced and sticky , stirring occasionally .
2 . When the sauce has 10 minutes to go , place a pot of salted water for the pasta over a high heat and bring to a rapid boil . Add the pasta and cook for for 8 to 10 minutes until al dente . Reserve a cup of the pasta water and drain the rest . Toss some oil through the pasta to prevent sticking . Season to taste and set aside .
3 . Add the pasta water to the lentil mixture if it is too thick in 20ml increments until you reach the desired consistency . Add salt and pepper , and a sweetener of choice to taste ( optional ). Remove the pan from the heat .
Dish up a generous bowl of pasta and smother with the sticky lentil Bolognese . Garnish with fresh herbs , grated parmesan cheese , crumbly feta and a sprinkle of fresh chilli . Scrumptious , Chef !
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