Lentil Bolognese over Gluten-Free Pasta
A hearty meat-free lentil bolognese simmered in a bright tomato base over gluten-free pasta, rich in plant-based iron from lentils with vitamin C from tomatoes to support its absorption.
- Prep
- 10 min
- Cook
- 20 min
- Total
- 30 min
- Servings
- 1
Ingredients
- 80ggluten-free pasta (dry, corn/rice blend)
- 120gcooked brown or green lentils (drained, canned is fine)
- 200gcanned chopped tomatoes
- 1mediumcarrot, finely diced (about 70g)
- 0.5smallonion, finely chopped (about 50g)
- 1clovegarlic, minced
- 1tbspextra-virgin olive oil (15g)
- 1tbsptomato paste (15g)
- 0.5tspdried oregano
- 1pinchsalt and black pepper
- 1tbspfresh basil or parsley, chopped (to finish)
Instructions
- 01
Bring a pot of salted water to the boil and cook the gluten-free pasta according to the package directions, usually 8-10 minutes. Drain and set aside.
- 02
While the pasta cooks, heat the olive oil in a frying pan over medium heat. Add the onion and carrot and cook for 5-6 minutes until softened.
- 03
Stir in the garlic and tomato paste and cook for 1 minute until fragrant.
- 04
Add the chopped tomatoes, cooked lentils, oregano, salt and pepper. Simmer for 8-10 minutes, stirring now and then, until thick and rich. Add a splash of water if it gets too dry.
- 05
Spoon the lentil bolognese over the drained pasta, top with fresh basil or parsley, and serve.
Nutrition (per serving)
- Calories
- 650kcal
- Protein
- 18g
- Carbs
- 85g
- Fat
- 16g
- Fiber
- 13g
- Selenium
- 10mcg
- Zinc
- 2.8mg
- Iron
- 6.4mg
- B12
- 0mcg
- Iodine
- 5mcg
- Sodium
- 470mg
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