Lentil Bolognese

  • Time: 35-40 minutes
  • Servings: 3
  • Serving Size: 6.0 ounces
  • Stage: Post-Recovery

INGREDIENTS:

  • Lentil, uncooked - 1/4 cup (48 grams)
  • Yellow onion - 1/4 medium (40 grams)
  • Garlic clove - 1 medium (4 grams)(or 1 tsp minced garlic)
  • Olive oil - 1/2 tbsp (7 grams)
  • Crushed tomatoes - 3/4 cup (195 grams)
  • Water - 1/2 cup (120 grams)
  • Basil, dried leaves - 3/4 tsp
  • Thyme, dried leaves - 1/2 tsp
  • Cumin, ground - 1/8 tsp
  • Sea salt - 1/2 tsp
  • Black pepper, ground - 1/8 tsp
  • Whole-wheat pasta, uncooked - 50 grams or 1.8 oz (we recommend spaghetti)(can replace with chickpea pasta if intolerant to wheat pasta)
  • Hemp seeds - 3 tbsp (30 grams)

INSTRUCTIONS:

  1. Chop the onion and grate the garlic.
  2. Place a medium to large pot over medium heat and add the olive oil. Once hot, add the onion and garlic to the pot and cook for 1-2 minutes or until soft and fragrant.
  3. Add the lentils, half of the crushed tomatoes, water, and the spices (basil, thyme, oregano, cumin, salt, and black pepper). Bring to a boil, then cover and reduce the heat to low. Cook for 20-25 minutes or until the lentils are fully cooked and soft. Add the remaining half of the crushed tomatoes when ready. Mix and remove from heat.
  4. Meanwhile, cook the pasta according to instructions on the package.
  5. Add the pasta to the pot with the lentil bolognese and mix gently.
  6. Serve and garnish with hemp seeds (1 tbsp per serving). Enjoy!

*Note: Divide equally by the listed number of servings. Stays fresh in the refrigerator for 3-4 days.

NUTRITION FACTS per serving:

  • Calories 185
  • Protein 10 grams
  • Carbs 22 grams
  • Fat 8 grams
  • Fiber 7 grams
  • Sugar 4 grams
  • Iron 21% DV
  • Calcium 5% DV
  • Sodium 21% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Make sure the pasta is whole-wheat. If you are allergic to gluten you can always replace the whole-wheat pasta for other kinds like quinoa or bean pasta.

Tags: dairy-free, soy-free, vegan, vegetarian, plant-based, high-fiber, italian, gastric sleeve, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.