Main courseVegetarian€
Lentil Bolognese Enriched with Walnuts
A perfect lentil bolognese that combines red lentils, mushrooms and walnuts for a rich flavor and creamy texture.
Prep time
15 min
Cook time
30 min
Total time
45 min
Servings
4
Recipe
Lentils, pink or red, raw
150 gMushrooms, white button
250 gNuts, walnuts, English, halves, raw
60 gOnions, yellow, raw
1 mediumCarrots, mature, raw
2 mediumCelery, raw
2 stalkGarlic, raw
3 cloveCONCENTRATED TOMATO PASTE, TOMATO
2 tbspWHOLE PEELED PLUM TOMATOES PELATI
800 gSoup, SWANSON, vegetable broth
500 mlOil, olive, extra virgin
2 tbspVinegar, balsamic
1 tbspSpices, oregano, dried
1 tspSalt, table, iodized
Basil, fresh
Pasta, dry, whole grain, spaghetti
350 gPer servingTotal
Calories:715.9 kcal2863.7 kcal
Protein:28.6 g114.2 g
Carbohydrates:112.3 g449 g
Fiber:19.4 g77.7 g
Water:265 ml1060 ml
Fat:20.7 g82.9 g
Micronutrients
Sugar:16.6 g66.2 g
Saturated fat:2.3 g9.3 g
Cholesterol:0 mg0 mg
Sodium:468.9 mg1875.5 mg
Potassium:1215.8 mg4863.1 mg
Calcium:112.3 mg449.3 mg
Iron:9.2 mg36.6 mg
Magnesium:170.5 mg681.8 mg
Zinc:5 mg19.9 mg
Phosphorus:559.2 mg2236.7 mg
Vitamin C:28.4 mg113.7 mg
Vitamin A:274.8 µg1099 µg
Vitamin D:0.1 µg0.5 µg
Vitamin B12:0 µg0.1 µg
Instructions
1
Cut the onion, carrot, celery and mushrooms into very small pieces. For the best texture (a "meaty" feel), we recommend using a food chopper to get a finely chopped mixture, but be careful not to turn it into a puree.
2
Heat olive oil in a large pan over medium heat. Add the chopped onion, carrot, celery and a pinch of salt. Sauté for 5–7 minutes until the vegetables soften.
3
Stir the chopped mushrooms and ground walnuts into the pan. Sauté for another 5–8 minutes until the water from the mushrooms evaporates and the mixture starts to brown (caramelization is the key to flavor). Add the crushed garlic, oregano and tomato paste and sauté for another 1 minute while stirring.
4
Pour in the balsamic vinegar to scrape up the browned bits from the bottom of the pan (deglazing). Then add the rinsed red lentils, chopped tomatoes and vegetable stock. Mix well.
5
Once the sauce comes to a boil, reduce the heat to low. Cook covered for 20–25 minutes, or until the lentils are completely soft and the sauce has thickened. Stir occasionally. If the sauce is too thick, add a little water.
6
While the sauce is cooking, cook the pasta in salted water until "al dente".
7
Taste the cooked sauce and season further with salt and pepper if needed. Serve poured over the pasta and sprinkle with fresh basil.
Nutritional benefits
This meal contributes to stable energy levels due to its high content of fiber and plant-based proteins, which slow down the absorption of sugar into the blood.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.

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