Red Lentil Spag Bol

Healthy and easy to make spaghetti Bolognese with red lentils, mushrooms, red capsicum (bell pepper), onion, zucchini, tomatoes and nutritional yeast. A flavoursome meal that's high in protein, fibre, iron and other nutrients.

Serves 1 | Prep time: 15 mins | Cooking time: 20 mins

INGREDIENTS

  • 50g/1.8oz (1/4 cup) dry red lentils
  • 1/2 vegetable stock cube (low sodium)
  • 3/4 cup water
  • 50g/1.8oz brown onion (1/2 medium onion)
  • 100g/3.5oz mushrooms (1 1/4 cup, diced)
  • 100g/3.5oz red capsicum/bell pepper (3/4 cup, diced)
  • 50g/1.8oz zucchini (1/2 cup, diced)
  • 35g (2 Tbsp) tomato paste
  • 200g/7oz (3/4 cup) canned diced tomatoes
  • 1/4 tsp dried oregano
  • 15g/0.5oz (4 Tbsp) nutritional yeast powder
  • 100g/3.5oz wholemeal spaghetti (e.g. Macro Wholemeal Spaghetti)
  • Optional: chopped herbs for garnish

METHOD

  1. Cook spaghetti as per packet instructions.
  2. Prep all the ingredients. Dice the onion, capsicum, mushrooms, zucchini, and rinse lentils in cold water, then drain.
  3. In a non-stick pot on medium-high heat dry sauté onion for a few minutes until they release their aroma. If your pot is not non-stick, sauté onion with a little bit of water.
  4. To the pot, add lentils with 3/4 cup of water and half a veg stock cube. Stir in the tomato paste and diced tomatoes. Mix well, bring to a boil uncovered over medium heat. Add the capsicum, mushrooms, zucchini and oregano, stir then reduce heat and allow to simmer with lid on for about 10-12 minutes. Remove from heat then add the nutritional yeast, mix well.
  5. Place the spaghetti in a bowl or plate then pour the Bolognese sauce on top. Garnish with some chopped herbs (optional) and serve.

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DinnerItalianLow Fat

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