Hearty Lentil Bolognese

Hearty Lentil Bolognese

A plant-based version of the classic Italian pasta dish. Lentils replace meat, providing 18g of protein and 16g of fiber per serving. Served over zucchini “noodles” for a grain-free, low-carb option.

Ingredients

• 1 cup brown lentils (cooked)
• 1 zucchini, spiralized or julienned
• 1½ cups canned diced tomatoes
• ½ onion, diced
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1 tsp dried oregano
• Salt and pepper to taste
• Optional: 1 tbsp nutritional yeast for cheesy flavor

Instructions

1. Sauté onion and garlic in olive oil until softened.

2. Add lentils, tomatoes, and oregano. Simmer for 5 minutes.

3. Add nutritional yeast and season with salt and pepper.

4. Cook zucchini noodles in the sauce for 3-4 minutes, just until softened.

5. Serve hot, garnished with fresh basil or parsley if available.

Nutrition Facts

Nutrient	Per Serving
Calories	340 kcal
Protein	18g
Carbs	52g
Fat	4g
Fiber	16g

Tips

• Serve over whole wheat pasta or brown rice if desired.
• Add red pepper flakes for heat.
• This freezes beautifully for meal prep.