Bolognese Sauce with Lentils
Everyone needs a go-to bolognese sauce in their repertoire, but not every bolognese sauce is loaded with vegetables, fiber, and protein. This bolognese recipe is made extra special thanks to the addition of lentils, mushroom, and spinach making it the perfect diabetes-friendly sauce to serve alongside your favourite pasta.
- Suitable for diets:
- Gluten Free
- High-Fiber
- High-Protein
- Mediterranean
Why Diabetes Friendly?
- Low Glycemic Index Ingredients: Lentils are known for their low glycemic index, which can help in managing blood sugar levels effectively.
- Rich in Nutrients: This recipe is packed with vitamins and minerals from the added vegetables and lentils, supporting overall health and well-being.
- Healthy Fats: Olive oil is a source of monounsaturated fats, which are beneficial for heart health and may aid in blood sugar control.
Advertisement
Ingredients
- olive oil 1 tbsp
- onion (chopped) 1 small
- garlic (minced) 3 cloves
- carrot (peeled and finely diced) 1
- celery (finely diced) 1 stalks
- meat (lean, ground ) 400 g
- mushroom (finely diced) 1 ½ cup
- tomato (canned, crushed, low-sodium) 1 28 oz
- Italian seasoning 1 ½ tsp
- salt ¼ tsp
- pepper ¼ tsp
- red wine (optional) ¼ cup
- lentils (canned, rinsed and drained) 1 cup
- spinach (roughly chopped) 1 cup
Advertisement
Cooking Tips
- Browning the Meat: Ensure the meat is thoroughly browned for the best flavor foundation for the sauce.
- Simmering: Allowing the sauce to simmer for at least 20 minutes helps to meld the flavors together, creating a richer, more cohesive sauce.
- Adjusting for Dietary Needs: For a vegetarian or vegan version, substitute the meat with a plant-based mince and use a vegan wine if including the optional wine.
Advertisement
Instructions
- In a large skillet, heat olive oil over medium heat. Add onion and garlic and sauté for 3 minutes until soft and fragrant.1 tbsp olive oil, 1 small onion, 3 cloves garlic
- Add carrot and celery and cook for an additional 4 minutes until soft.1 carrot, 1 stalks celery
- Increase heat to medium-high and stir in lean ground meat. Cook until browned and cooked through, about 7 minutes.400 g meat
- Stir in chopped mushrooms and cook for an additional 4 minutes.1 ½ cup mushroom
- Add crushed tomato, Italian seasoning, salt, pepper, and red wine (if using) to the skillet. Stir to combine everything together.1 28 oz tomato, 1 ½ tsp Italian seasoning, ¼ tsp salt, ¼ tsp pepper, ¼ cup red wine
- Reduce heat to low, cover, and let simmer for 20 minutes stirring occasionally.
- Stir in cooked lentils and spinach and cook for an additional 3-5 minutes.1 cup lentils, 1 cup spinach
- Serve bolognese sauce over your choice of pasta or zucchini noodles.
Advertisement
Notes
- Note that the nutrient analysis does not include wine or pasta.
FAQ
- Can I use fresh lentils instead of canned?
Yes, you can use fresh lentils. You'll need to cook them prior to adding them to the sauce. Expect to cook ⅓ cup of dry lentils to yield approximately 1 cup cooked. - How can I store leftover sauce?
Leftover sauce can be stored in an airtight container in the refrigerator for up to 4 days, or frozen for up to 3 months. Thaw in the refrigerator and reheat on the stove or in the microwave until heated through. - Is there a substitute for red wine?
While the red wine adds depth to the sauce, it can be omitted or substituted with beef or vegetable broth for a non-alcoholic version. A splash of balsamic vinegar can also add a similar depth of flavor.
Advertisement
Nutrition
Per serving
Calories: 224.4kcal
Carbohydrates: 21.5g
Fiber: 6.4g
Sugar: 8.5g
Fat: 6.4g
Saturated Fat: 1.9g
Trans Fat: 0.2g
Protein: 20.8g
Nutrition Facts
Bolognese Sauce with Lentils
Amount per Serving
Calories
224.4
% Daily Value*
Fat
6.4
g
10
%
Saturated Fat
1.9
g
12
%
Trans Fat
0.2
g
Cholesterol
41.3
mg
14
%
Sodium
336.7
mg
15
%
Potassium
945.3
mg
27
%
Carbohydrates
21.5
g
7
%
Fiber
6.4
g
27
%
Sugar
8.5
g
9
%
Protein
20.8
g
42
%
Vitamin C
17.5
mg
21
%
Vitamin D
0.1
µg
1
%
Calcium
84.3
mg
8
%
Iron
5.1
mg
28
%
Magnesium
66.3
mg
17
%
Zinc
4.4
mg
29
%
* Percent Daily Values are based on a 2000 calorie diet.
Leave a Reply
You must be logged in to post a comment.