Lentil Bolognese

A hearty and comforting plant-based bolognese made with green lentils, crushed tomatoes, carrots, celery and a touch of parmesan, simmered until rich and thick, served over whole wheat spaghetti.

Ingredients

  • 150g green lentils (dried)
  • 200g whole wheat spaghetti
  • 1 can (400g) crushed tomatoes
  • 1 medium carrot, finely diced
  • 1 celery stalk, finely diced
  • 1 small onion, finely diced
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • 1 tbsp tomato paste
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1 bay leaf
  • 300ml vegetable broth
  • 2 tbsp grated parmesan (or vegetarian alternative)
  • Salt and pepper to taste

Instructions

  1. Rinse the green lentils under cold water and drain.
  2. Heat olive oil in a large pan over medium heat. Add the onion, carrot and celery and sauté for about 5 minutes until softened.
  3. Add the garlic and tomato paste, stir for 1 minute until fragrant.
  4. Add the lentils, crushed tomatoes, vegetable broth, oregano, basil and bay leaf. Stir to combine.
  5. Bring to a boil, then reduce heat to low, cover and simmer for 25–30 minutes until the lentils are tender and the sauce has thickened. Stir occasionally and add a splash of water if it gets too dry.
  6. Meanwhile, cook the whole wheat spaghetti according to package instructions. Drain.
  7. Remove the bay leaf, season the bolognese with salt and pepper.
  8. Serve the sauce over the spaghetti and top with grated parmesan.

Notes

  • Green lentils hold their shape better than red lentils, giving a meatier texture to the bolognese.
  • The sauce tastes even better the next day as the flavours develop overnight.
  • For extra richness, stir in 1 tablespoon of low-fat crème fraîche at the end.

Variations

  • Mushroom Lentil Bolognese: Add 150g finely chopped cremini mushrooms with the vegetables for extra umami depth.
  • Lentil Bolognese with Zucchini Noodles: Replace the pasta with spiralized zucchini for an even lower-carb version.
  • Smoky Lentil Bolognese: Add 1 tsp smoked paprika for a subtle smoky flavour.
  • Cheesy Baked Version: Transfer pasta and sauce to a baking dish, top with mozzarella and bake at 200°C for 15 minutes.

Why This Meal Is Good for You

Green lentils are one of the best plant-based sources of protein and fibre, promoting a very slow blood sugar response and long-lasting satiety. Their high fibre content supports gut health and has been linked to reduced risk of colorectal cancer.

  • Carrots and celery provide beta-carotene and vitamin K, which support skin health and reduce inflammation.
  • Crushed tomatoes are rich in lycopene, a powerful antioxidant strongly associated with reduced risk of prostate and cardiovascular disease. Cooking tomatoes actually increases lycopene bioavailability.
  • Whole wheat pasta has a significantly lower glycemic index than regular pasta, providing sustained energy without blood sugar spikes.
  • The combination of lentils + whole grains provides a complete amino acid profile, making this meal nutritionally comparable to animal protein.
  • This dish is naturally low in saturated fat, supporting long-term heart health and healthy cholesterol levels.