Spaghetti with Lentil Bolognese
Spaghetti with Lentil Bolognese - Pasta sauce rich in vital substances with that certain bite
Healthy, because
Even smarter
Nutritional values
Fiber from lentils and sunflower seeds prevents cravings by providing a good satiety effect. The seeds also provide the cell protector vitamin E, which is a natural anti-aging agent that fights wrinkles and aging skin.
Would you have known? Parmesan is not vegetarian because it is made with animal rennet. We have therefore used a vegetarian hard cheese alternative for the Spaghetti with Pithy Lentil Bolognese.
(Percentage of daily recommendation)
| Calorie | 758 cal. | (36 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 105 g | (70 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 21.5 g | (72 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 12.8 mg | (107 %) | ||
| Vitamin K | 21.5 μg | (36 %) | ||
| Vitamin B₁ | 1.5 mg | (150 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 13.7 mg | (114 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 157 μg | (52 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 26.5 μg | (59 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 1,531 mg | (38 %) | ||
| Calcium | 300 mg | (30 %) | ||
| Magnesium | 299 mg | (100 %) | ||
| Iron | 10 mg | (67 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 7.4 mg | (93 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 211 mg | |||
| Cholesterol | 10 mg |
Ingredients
- Ingredients
- 7 ozs Le Puy lentils
- 2 onions
- 2 garlic cloves
- 2 carrots
- 3 ½ ozs Sunflower seed
- 1 sprig rosemary
- 2 Tbsps olive oil
- 1 Tbsp Tomato paste
- 28 ozs chunky tomatoes (can; drained weight)
- salt
- peppers
- 14 ozs Whole Wheat Spaghetti
- 2 ¼ ozs Montello or other vegetarian Hard cheese
- basil leaves
Preparation steps
Cook lentils in boiling water for 25-30 minutes; they should still have bite. Then drain, rinse and drain.
Meanwhile, peel and finely dice onions and garlic. Clean, peel and dice carrots. Coarsely chop sunflower seeds. Wash rosemary, shake dry, finely chop needles.
Heat oil in a saucepan. Sauté diced onion, garlic, carrots, and sunflower seeds for 5 minutes over medium heat. Add tomato paste and sauté for 2 minutes. Add chopped tomatoes and season everything with rosemary, salt, and pepper. Add 5 ounces of water and simmer for 20 minutes over low heat.
In the meantime, cook spaghetti according to package directions in plenty of boiling salted water until al dente. Grate cheese and wash basil and shake dry. Add the lentils to the sauce and leave to infuse for 5 minutes.
Drain the spaghetti and arrange in plates. Spread the sauce over it, sprinkle with cheese and serve garnished with basil.
