Lentil bolognese (from Canada's food guide)
This hearty sauce is full of vegetables and protein. Serve over whole wheat pasta, roasted spaghetti squash, or spiralized vegetable noodles.
Prep time: 15 min
Cook time: 30 min
Servings: 8
Freezer-friendly
Kid-friendly
Vegetarian
Ingredients
15 mL (1 tbsp) vegetable oil
1 onion, chopped
125 mL (½ cup) small diced celery
125 mL (½ cup) shredded carrot
3 cloves garlic, minced
15 mL (1 tbsp) tomato paste
750 mL (3 cups) lower sodium vegetable broth
1 can (796 mL/28 oz) crushed tomatoes
5 mL (1 tsp) dried basil
5 mL (1 tsp) dried oregano
375 mL (1 ½ cups) kale or spinach, chopped
1 can (540 mL/19 oz) lentils, drained and rinsed
2 mL (½ tsp) salt
1 ml (¼ tsp) black pepper
Directions
In a large pot, heat oil over medium heat. Sauté onions and celery for 2 to 3 minutes, until softened.
Stir in carrot and garlic and cook for 2 to 3 minutes.
Mix in tomato paste and cook for 1 minute.
Mix in broth, crushed tomatoes, basil, oregano, kale, and lentils. Stir in salt and pepper.
Simmer on low heat for about 20 minutes, until the sauce thickens.
Tips
Involve kids by having them help grate carrots, chop spinach, and rinse lentils.
Bolognese sauce can be prepared with a combination of lentils and animal-based protein, such as ground turkey or lean ground beef. Adjust the ratio of plant- and animal-based protein to your family's liking.
Freeze leftovers for a quick and easy lunch or dinner.
Recipe developed by the Food Innovation and Research Studio at George Brown College for the Guelph Family Health Study’s cookbook and Health Canada.
Source: © All rights reserved. Canada’s Food Guide: Recipes. Health Canada. Reproduced with permission from the Minister of Health, 2022.