Lentil Bolognese (Pre-Op)

  • Time: 40 minutes
  • Servings: 3
  • Stage: Pre-Op

INGREDIENTS:

  • Yellow onion - 3/4 medium (120 grams)
  • Garlic clove - 3 medium (12 grams)
  • Lentils, uncooked - 3/4 cup (144 grams)
  • Crushed tomatoes - 2 1/4 cup (545 grams)
  • Water - 1 1/2 cup
  • Basil, dried leaves - 2 1/2 tsp
  • Thyme, dried leaves - 1 1/2 tsp
  • Oregano, dried leaves - 3/4 tsp
  • Cumin, ground - 1/4 tsp
  • Sea salt - 1/2 tsp
  • Black pepper, ground - 1/4 tsp
  • Olive oil - 1/2 tbsp
  • Whole-wheat pasta, uncooked - 150 grams or 5.5 ounces

INSTRUCTIONS:

  1. Prepare your ingredients: Chop the onion and finely chop the garlic. Measure the lentils, crushed tomatoes, and water. Mix all the spices in a small bowl.
  2. Place a medium to large pot over medium heat. Once hot, and the olive oil, onion and garlic. Cook for 1-2 minutes.
  3. Add the lentils, water, spices, and half of the crushed tomatoes. Bring to a boil, then cover and reduce the heat to medium-low. Cook for about 25 minutes or until the lentils are fully cooked and soft. Add the remaining crushed tomatoes when ready. Mix and remove from heat.
  4. Meanwhile, cook the pasta according to instructions on the package. Do not use any oil or salt to cook it. Drain and rinse in cold water when ready (so it doesn’t get sticky) and set aside.
  5. Once the lentil bolognese is ready, add the pasta to the pot and mix gently. Serve and enjoy!

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

NUTRITION FACTS per serving:

  • Calories 455
  • Protein 24 grams
  • Carbs 86 grams
  • Fat 5 grams
  • Fiber 21 grams
  • Sugar 14 grams
  • Iron 54% DV
  • Calcium 15% DV
  • Sodium 31% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Make sure the pasta is whole-wheat. It should be dark brown colored and contain at least 4-5 grams of fiber per servings of 2 oz dry. Please note that this recipe if for future gastric sleeve patients that need to lose weight before their surgery. Do not follow this recipe if you already had your surgery.

Tags: dairy-free, soy-free, vegan, vegetarian, plant-based, high-fiber, gastric sleeve, pre-op, 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.