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Vegan Lentil Bolognese with Whole Wheat Pasta

Vegan Lentil Bolognese with Whole Wheat Pasta

This Vegan Lentil Bolognese with Whole Wheat Pasta offers a hearty and satisfying plant-based meal, combining the rich flavors of tomatoes, earthy lentils, and aromatic herbs. Lentils provide a good source of plant-based protein and fiber, while whole wheat pasta delivers complex carbohydrates. This nutritious dish is packed with heart-healthy olive oil and is ideal for managing blood sugar levels, cholesterol, and supporting overall heart health. It's a versatile recipe that suits various health conditions, including diabetes and hypertension, while being comforting and full of flavor.
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Course: Dinner
Keywords: Earthy Lentils, Hearty Bolognese, Rich Tomato Sauce, Whole Wheat Pasta
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 1
Calories: 517kcal

Ingredients
  

  • 1/3 cup brown lentils
  • 1/2 cup whole wheat pasta
  • 1/4 cup carrots, diced
  • 1/4 cup celery, diced
  • 1/4 cup onion, diced
  • 1 garlic clove, minced
  • 1/2 cup tomatoes, crushed
  • 1 Tbsp olive oil
  • 1 tsp Italian seasoning
  • 1/4 tsp low sodium salt
  • 1/4 tsp black pepper

Instructions

  • Cook lentils in boiling water for 15-20 minutes, or until tender. Drain and set aside.
  • In a skillet, heat olive oil over medium heat. Add the onion, garlic, carrots, and celery. Sauté for 3-4 minutes until softened.
  • Add the cooked lentils and crushed tomatoes to the skillet. Stir in the Italian seasoning, salt, and black pepper. Simmer for 10 minutes, stirring occasionally to allow the flavors to blend.
  • Meanwhile, cook the whole wheat pasta according to package instructions. Drain and set aside.
  • Serve the pasta topped with the lentil Bolognese sauce.

Nutrition

Calories: 517kcal | Carbohydrates: 75g | Protein: 23g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Sodium: 201mg | Potassium: 1313mg | Fiber: 24g | Sugar: 7g | Vitamin A: 6231IU | Vitamin B1: 1mg | Vitamin B2: 0.2mg | Vitamin B3: 4mg | Vitamin B5: 2mg | Vitamin B6: 1mg | Vitamin C: 20mg | Vitamin E: 3mg | Vitamin K: 43µg | Calcium: 126mg | Copper: 1mg | Folate: 368µg | Iron: 7mg | Manganese: 2mg | Magnesium: 149mg | Phosphorus: 427mg | Selenium: 28µg | Zinc: 4mg