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5 from 1 vote

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.
Servings: 6
Calories: 224.4kcal
Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes

Ingredients

  • 1 tbsp olive oil
  • 1 small onion chopped
  • 3 cloves garlic minced
  • 1 carrot peeled and finely diced
  • 1 stalks celery finely diced
  • 400 g meat lean, ground
  • 1 ½ cup mushroom finely diced
  • 1 28 oz tomato canned, crushed, low-sodium
  • 1 ½ tsp Italian seasoning
  • ¼ tsp salt
  • ¼ tsp pepper
  • ¼ cup red wine optional
  • 1 cup lentils canned, rinsed and drained
  • 1 cup spinach roughly chopped

Notes

  • Note that the nutrient analysis does not include wine or pasta.

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.

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.

Nutrition

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.