Lentil Bolognese Recipe | Good Source of Manganese & Fiber

🌱 Lentil Bolognese (Vegetarian)

A hearty, plant-based twist on classic bolognese—rich, comforting, and packed with protein and fiber.

⏱ Cooking Time

Prep time: 10 minutes Cook time: 30 minutes Total time: 40 minutes

🛒 Ingredients (Serves 4)

1 tablespoon olive oil 1 medium onion, finely chopped (150 g) 1 medium carrot, finely diced (100 g) 1 celery stalk, finely diced (60 g) 3 garlic cloves, minced 1 cup dry brown or green lentils (190 g), rinsed 1 can crushed tomatoes (14 oz / 400 g) 2 tablespoons tomato paste 2½ cups vegetable broth (600 ml) 1 teaspoon dried oregano 1 teaspoon dried basil ½ teaspoon dried thyme ½ teaspoon smoked paprika ½ teaspoon black pepper ¾ teaspoon salt (adjust to taste) 1 teaspoon soy sauce or tamari (optional, for umami) 1 tablespoon balsamic vinegar ¼ teaspoon red chili flakes (optional)

For serving (optional):

Cooked pasta (spaghetti, penne, or linguine) Fresh basil or parsley Grated vegetarian parmesan or nutritional yeast

👩‍🍳 Instructions

Sauté vegetables Heat olive oil in a large pan over medium heat. Add onion, carrot, and celery. Cook for 6–8 minutes until softened and lightly golden. Add garlic & seasoning Stir in garlic and cook for 30 seconds until fragrant. Add oregano, basil, thyme, smoked paprika, black pepper, salt, and chili flakes. Build the sauce Add tomato paste and cook for 1 minute. Stir in crushed tomatoes, lentils, vegetable broth, soy sauce, and balsamic vinegar. Simmer Bring to a gentle boil, then reduce heat to low. Cover and simmer for 25 minutes, stirring occasionally, until lentils are tender and sauce thickens. Adjust & serve Taste and adjust salt or acidity. Serve over pasta or zucchini noodles. Garnish as desired.

📝 Notes & Tips

Use red lentils for a softer, more sauce-like texture (reduce cook time by 5 minutes). For extra richness, add 1 tablespoon olive oil at the end. Sauce thickens as it cools—add a splash of water or broth if needed. Keeps well refrigerated for 4–5 days. Freezer-friendly up to 2 months.

🥗 Nutritional Information (Per Serving – without pasta)

Approximate values:

Calories: 260 kcal Protein: 15 g Carbohydrates: 34 g Fiber: 13 g Fat: 7 g Iron: 4.5 mg Potassium: 820 mg Cholesterol: 0 mg