Lentil and black bean bolognese
You can still enjoy a vegetarian version of the classic bolognese sauce. I use a lentil pasta which is high in protein (100g = 26g of protein) for added satiety. The addition of rosemary and balsamic vinegar are essential to the moreishness of the dish so don’t leave out. For a low-carb option you could serve with courgette or cauliflower rice.
ingredients
serves 3
1 tbsp olive oil
1 large onion, chopped
2 sticks celery, chopped
2 carrots, quartered lengthways and chopped
2 cloves garlic, crushed
2 sprigs of rosemary, de-stalked and finely chopped
150g chestnut mushrooms, sliced
1 tin beluga lentils
1 tin black beans
2 tin of tinned chopped tomatoes
1-2 tbsp balsamic vinegar
salt and pepper
method
prep time: 40 mins
Heat a large pan over a medium heat and add the olive oil. Once warm add the chopped onion, celery and carrot and cook over a gentle heat for 10-12 minutes until soft. Don’t skimp this stage as you want the carrots and celery to be cooked through and soft.
Add the garlic cloves and cook for a few more minutes.
Add the chopped rosemary and mushrooms and stir everything together for a few minutes.
Add the lentils, beans, tomatoes, balsamic vinegar and season with salt and pepper. Simmer gently for 15 minutes.
Serve with a wholewheat spaghetti or choose one like the lentil pasta which will contain more protein.
the health boost tip
Beans and lentils are a fantastic source of folate and dietary fibre, which make them an excellent choice for heart health. Beans are also rich in antioxidant and anti-inflammatory compounds which will help to support overall health.
