Plant-based Protein

Pasta with Lentil Bolognese

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Average: 5 (17 votes)
(17 votes)
Pasta with Lentil Bolognese

Pasta with Lentil Bolognese - Red lentils and mushrooms make the vegetarian pasta enjoyment perfect! Photo: Wenke Gürtler

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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
792
calories
Calories

Healthy, because

Even smarter

Nutritional values

 One portion of this vegetarian bolognese provides a full 45 grams of protein. 

Depending on what your own herb garden has to offer, this lentil bolognese can be seasoned accordingly. Basil and thyme are a great match for this dish.

1 serving contains
(Percentage of daily recommendation)
Calorie792 kcal(38 %)
Protein45 g(46 %)
Fat14 g(12 %)
Carbohydrates114 g(76 %)
Sugar added0 g(0 %)
Roughage30.3 g(101 %)
Vitamin A1.9 mg(238 %)
Vitamin D1.3 μg(7 %)
Vitamin E12.2 mg(102 %)
Vitamin K95.4 μg(159 %)
Vitamin B₁1.5 mg(150 %)
Vitamin B₂0.9 mg(82 %)
Niacin22.7 mg(189 %)
Vitamin B₆1.6 mg(114 %)
Folate272 μg(91 %)
Pantothenic acid5.4 mg(90 %)
Biotin33.6 μg(75 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C83 mg(87 %)
Potassium3,745 mg(94 %)
Calcium457 mg(46 %)
Magnesium311 mg(104 %)
Iron12.7 mg(85 %)
Iodine40 μg(20 %)
Zinc7.8 mg(98 %)
Saturated fatty acids4.1 g
Uric acid401 mg
Cholesterol11 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
12 ½ ounces button Mushroom
2 onions
2 garlic (cloves)
3 carrots
3 sticks Celery
7 ounces Red lentils
2 tablespoons olive oil
½ cup Red wine (alternative vegetable broth)
3 tablespoons Tomato paste
24 ½ ounces Tomato sauce
14 ounces Whole Grain Pasta (Farfalle)
salt (kosher)
3 ½ ounces Hard cheese (Parmigiano-Reggiano)
4 sprigs rosemary (fresh)
4 sprigs oregano (fresh)
4 leaves Sage (fresh)
How healthy are the main ingredients?
CeleryTomato pasteolive oilrosemaryoreganoonion
Preparation

Kitchen utensils

1 Grater, 1 great Pot, 2 small Pots

Preparation steps

1.

Clean and chop the mushrooms. Peel onions and garlic and cut into fine cubes separately. Wash, clean and roughly grate the carrots. Wash and chop the celery.

2.

Rinse lenses in a sieve. Place the lentils in a small pot and cook them in double the amount of water according to the package instructions.

3.

Meanwhile heat the oil in a large pot. Sauté the mushrooms and onions in it over a high heat for 3 minutes. Add carrots and celery and fry for another 3 minutes. Reduce heat. De-glaze with red wine (or vegetable broth), add garlic and tomato paste and fry 1-2 at medium heat. Add lentils and strained tomatoes to the sauce, stir and leave to stand for another 5-8 minutes.

4.

In the meantime, cook the pasta according to the package instructions in plenty of boiling salted water until al dente. Grate cheese. Wash herbs, shake dry and finely chop leaves or needles. Add herbs to the lentil bolognese and season with salt and pepper.

5.

Drain the pasta, allow to drain and arrange on plates. Spread lentil bolognese on top and sprinkle with the cheese. Enjoy warm.