Superfood Bolognese
4 People
289 Cals
Superfood Bolognese
4 People
289 Cals
About the recipe
High Protein | High Fibre | Vegetarian | Mediterranean This Superfood Bolognese is one of those recipes that proves healthy food can be every bit as comforting and satisfying as the classics. Rich, hearty and packed with vegetables, lentils and tomatoes, it's a nourishing vegetarian twist on traditional Bolognese that the whole family will love.What makes this recipe truly special is its incredible nutritional profile. Lentils are one of nature's most affordable superfoods, providing plant protein, fibre, iron, folate and slow-release carbohydrates that help keep you feeling satisfied for longer. Combined with mushrooms, tomatoes and leafy greens, they create a deeply nourishing meal that's as good for your gut as it is for your tastebuds.The combination of onion, celery, carrot and garlic provides a wonderful foundation of antioxidants and prebiotic fibres that help support a healthy gut microbiome. Tomatoes are rich in lycopene, a powerful antioxidant associated with heart health, while baby spinach contributes additional fibre, folate and essential minerals.This recipe is also wonderfully versatile. Serve it over your favourite pasta, spoon it onto creamy polenta, pile it over baked sweet potatoes or use it as the base for a comforting lasagne or cottage pie. It freezes beautifully and tastes even better the next day, making it the perfect make-ahead meal for busy weeks.Simple, delicious and packed with goodness—this is comfort food that truly loves you back.
Nutrition Per Serving
289
Calories
5g
Fat
1g
Saturates
12g
Sugars
386mg
Salt
22g
Protein
31g
Carbs
15g
Fibre
Ingredients
- 1 tbsp extra virgin olive oil
- 1 medium carrot finely chopped
- 1 sticks celery finely chopped
- 1 large onion finely chopped
- 300 g mushrooms finely chopped
- 2 cloves garlic crushed
- 1 tsp dried oregano
- 150 ml light or medium-bodied red wine Pinot Noir or Sangiovese work beautifully
- 800 ml chopped peeled tomatoes or passata
- 2 tbsp tomato paste
- 500 g cooked brown lentils 2 tins, drained
- 120 ml water
- 60 g baby spinach leaves
- Sea salt and white pepper to taste
- Fresh basil or parsley to serve
To Serve (choose from)
- Pasta of choice
- Creamy polenta
- Baked sweet potato
- Steamed green vegetables
- Crusty sourdough
- Freshly grated parmesan
Method
- Heat the olive oil in a large saucepan or Dutch oven over medium heat.
- Add the carrot, celery, onion and mushrooms and cook for 6 - 7 minutes, stirring occasionally, until softened and lightly caramelised.
- Add the garlic, oregano, salt and white pepper and cook for 1 minute until fragrant.
- Pour in the red wine and allow it to bubble gently for 2 minutes until the alcohol has evaporated and the wine has reduced slightly.
- Stir in the tomatoes, tomato paste, lentils and water.
- Cover and simmer gently for 15–20 minutes until the sauce is rich, thick and full of flavour.
- Fold through the baby spinach and fresh basil during the final minute of cooking.
- Taste and adjust the seasoning as needed. If the tomatoes are particularly acidic, stir through 1 tablespoon maple syrup. A splash of milk or cream is also delicious and creates a softer, more rounded flavour.
- Serve your way with plenty of freshly grated parmesan, fresh basil and cracked pepper.
