High-Fiber Lentil Bolognese (Print Version)

Wholesome lentil sauce with festive vegetables served atop whole wheat pasta for a comforting meal.

# Ingredient List:

→ Pasta

01 - 12.35 ounces whole wheat pasta (spaghetti, rigatoni, or penne)

→ Lentil Bolognese Sauce

02 - 2 tablespoons olive oil
03 - 1 large onion, finely chopped
04 - 2 medium carrots, diced
05 - 2 celery stalks, diced
06 - 3 cloves garlic, minced
07 - 7 ounces brown or green lentils, rinsed
08 - 2 tablespoons tomato paste
09 - 28.2 ounces canned crushed tomatoes
10 - 2.11 cups low-sodium vegetable broth
11 - 1 teaspoon dried oregano
12 - 1 teaspoon dried thyme
13 - 1 teaspoon dried rosemary
14 - 1/2 teaspoon ground cinnamon
15 - 1/4 teaspoon ground nutmeg
16 - 2 bay leaves
17 - Salt and freshly ground black pepper, to taste
18 - 1 tablespoon balsamic vinegar
19 - 1 tablespoon maple syrup (optional)

→ Festive Garnish

20 - 2 tablespoons chopped fresh parsley
21 - 2 tablespoons grated vegetarian Parmesan cheese (optional)
22 - Pomegranate seeds for garnish (optional)

# Recipe Steps:

01 - Heat olive oil in a large saucepan over medium heat. Add onion, carrots, celery, and red bell pepper. Sauté for 8 to 10 minutes until vegetables are softened.
02 - Stir in minced garlic and cook for 1 minute until fragrant.
03 - Add lentils, tomato paste, oregano, thyme, rosemary, cinnamon, nutmeg, and bay leaves. Stir well to evenly coat the lentils and vegetables with spices.
04 - Pour in crushed tomatoes and vegetable broth. Bring to a boil, then reduce heat to low and simmer uncovered for 35 to 40 minutes, stirring occasionally, until lentils are tender and sauce thickens.
05 - Remove bay leaves. Stir in balsamic vinegar and optional maple syrup. Season with salt and freshly ground black pepper to taste.
06 - Cook whole wheat pasta according to package directions. Drain well and set aside.
07 - Toss cooked pasta with lentil Bolognese sauce or serve sauce ladled over pasta.
08 - Top with chopped parsley, grated vegetarian Parmesan, and pomegranate seeds if desired.

# Expert Suggestions:

01 -
  • High-fiber and nourishing
  • Vegetarian and dairy-free options
02 -
  • Use gluten-free pasta as needed for dietary restrictions
  • Skip Parmesan or use plant-based alternatives for vegan versions
03 -
  • Sauté vegetables until very soft to build deep flavor
  • Simmer lentils uncovered to concentrate sauce thickness
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