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Wholesome Five-A-Day Lentil Bolognese

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A hearty and nutritious lentil bolognese packed with five servings of vegetables and plant-based protein, perfect for a quick and comforting weeknight meal.

Ingredients

Scale
  • 1 cup (200 g) brown lentils, rinsed and drained
  • 2 tablespoons olive oil
  • 1 medium yellow onion, finely chopped
  • 2 medium carrots, peeled and diced
  • 2 celery stalks, diced
  • 3 garlic cloves, minced
  • 1 cup (90 g) mushrooms, finely chopped
  • 1 can (14 oz / 400 g) chopped tomatoes
  • 2 tablespoons tomato paste
  • 1 ½ cups (360 ml) vegetable broth
  • 2 cups (60 g) fresh spinach, roughly chopped
  • 1 tablespoon red wine vinegar
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • Salt and black pepper to taste
  • Optional: red chili flakes, grated Parmesan or vegan cheese for topping

Instructions

  1. Rinse and cook the lentils: Place 1 cup (200 g) of brown lentils in a pot with 3 cups (720 ml) of water. Bring to a boil, then reduce to a simmer and cook uncovered for 20-25 minutes until tender but not mushy. Drain any excess water and set lentils aside.
  2. Prepare the vegetables: While lentils cook, finely chop 1 medium onion, 2 carrots, 2 celery stalks, and 1 cup (90 g) mushrooms. Mince 3 garlic cloves and roughly chop 2 cups (60 g) fresh spinach.
  3. Sauté the aromatics: Heat 2 tablespoons olive oil in your skillet over medium heat. Add the chopped onion, carrots, and celery. Cook for about 7-8 minutes, stirring occasionally, until the veggies soften and the onions turn translucent.
  4. Add garlic and mushrooms: Stir in minced garlic and chopped mushrooms. Cook for another 4-5 minutes until mushrooms release their moisture and start to brown slightly.
  5. Incorporate tomato elements: Mix in 1 can (14 oz / 400 g) chopped tomatoes and 2 tablespoons tomato paste. Stir well and let it simmer for about 5 minutes to thicken and concentrate flavors.
  6. Add spices and broth: Sprinkle in 1 teaspoon each of dried oregano and basil. Pour in 1 ½ cups (360 ml) vegetable broth. Stir, then bring to a gentle simmer.
  7. Combine lentils and simmer: Add the cooked lentils to the pan, stirring to combine. Reduce heat to low and let everything simmer gently for 10-15 minutes, uncovered, until the sauce thickens to your desired consistency. Stir occasionally to prevent sticking.
  8. Finish with spinach and vinegar: Stir in the chopped spinach and 1 tablespoon red wine vinegar. Cook for 2-3 minutes more until spinach wilts but stays bright green. Season with salt, pepper, and optional red chili flakes to taste.
  9. Serve: Spoon the lentil bolognese over cooked pasta, spiralized zucchini, or creamy polenta. Top with grated Parmesan or a sprinkle of nutritional yeast if you like.

Notes

Use whole brown lentils for firmer texture; avoid overcooking lentils to prevent mushiness. Red wine vinegar added at the end brightens the sauce. If sauce is too thick, add broth or water; if too watery, simmer longer to reduce. Optional red chili flakes add heat. Can substitute kale or chard for spinach. Freeze leftovers for up to 3 months.

Nutrition

Keywords: lentil bolognese, plant-based, vegetarian, vegan, five-a-day vegetables, healthy dinner, quick recipe, comfort food

Find it online: https://atomicbite.com/wholesome-five-a-day-lentil-bolognese-recipe-for-easy-nutritious-comfort/