Micronutrients – Zinc
July 3, 2024
Power Up with Plants
July 10, 2024Micronutrients – Zinc
July 3, 2024Power Up with Plants
July 10, 2024
Lentil & Walnut Bolognese
DinnerThis hearty lentil & walnut bolognese is a great plant based meal to prepare for the family and is perfect to meal prep for a busy week!
Calories498kcal
Carbs66g
Protein21g
Fats16.3g
For Intensive Exercise, Exercise DayPerformance Benefits
Lentils are a rich protein source among plant based foods which will help your muscles repair and recover. The lentils and the pasta make this dish high in carbohydrates. This would be a great option to have after an intense training session or match to replenish glycogen stores and support growth and repair of muscle tissue.
Health Benefits
Lentils are rich in fibre and polyphenols which help support the heart. Walnuts are a rich source of Omega 3 Fatty acids and influence cholesterol balance. The gut plays an important role in maintaining a healthy immune system. It’s important that we ‘feed’ the good bacteria in our guts with ‘prebiotics’. Prebiotics are often referred to as ‘fertilisers’ for the gut and can be found in foods such as garlic, onions, lentils, cabbage, dried fruit and nuts.
Expert Tips
This bolognese is a great option to meal prep for the week ahead - it even tastes better the second day!
Equipment
- 1 Chopping board
- 1 Large sauce pan
- 1 Medium Sauce Pan
- 1 Wooden spoon
- Kitchen scales
- 1 Pyrex glass jug
Ingredients
- 220g Red lentils
- 1 Medium white onion
- 4 Garlic cloves
- 1 Celery stalk
- 1 Red bell pepper
- 60g Walnuts
- 400ml Vegetable stock
- 400g Chopped tomatos
- 2 tbsp Tomato purée
- 1 tbsp Mixed Italian seasoning
- 1/2 tsp Salt
- 1/2 tsp Pepper
- 1 tsp Worcestershire sauce
- 1 tbsp Olive Oil
- 180g Uncooked pasta
Instructions
- Add the lentils to the pyrex jug. Add water to just cover all of the lentils and allow them to soak.
- Place the large saucepan onto the hob and add the olive oil.
- Dice the onion and place in to the saucepan and allow to cook for 3 minutes
- While your onion is cooking, fill a medium sized saucepan with lightly salted boiling water and add your pasta. Allow to cook for 8-10 minutes.
- Once the onion has started to brown, add a dash of water and allow to cook for a further 2 minutes.
- Crush the garlic cloves and chop the celery stalk. Add to the saucepan followed by the Italian mixed seasoning, salt and pepper.
- Dice the red pepper and add it into the saucepan, followed by the tomato purée. Stir through and cook for 2-3 minutes until darkened in colour.
- Add the soaked lentils followed by the vegetable stock.
- Crush the walnuts and add to the saucepan.
- Finally add in the chopped tomatoes and Worcestershire.
- Allow to simmer for 15 minutes.
- Serve with pasta and enjoy!
Nutrition
Calories: 498kcalCarbohydrates: 66gProtein: 21gFat: 16.3gSaturated Fat: 2.2gPolyunsaturated Fat: 0.34gMonounsaturated Fat: 2.4gTrans Fat: 0.0001gCholesterol: 3.6mgSodium: 140mgPotassium: 381mgFiber: 6.2gSugar: 10.7gVitamin A: 66ugVitamin C: 55mgCalcium: 30.5mgIron: 1.3mg
Tried this recipe?Let us know how it was!
