Description
This healthy spaghetti bolognese has all the rich, slow-cooked flavor of a traditional bolognese but with half the meat thanks to fiber and protein-rich lentils and extra veggies. One batch will stock your freezer for weeks.
Ingredients
- 4 tablespoons olive oil
- 2 cups (250 g) diced onion (about 1 large)
- 2 cups (260 g) finely diced carrots (about 4 medium)
- 2 cups (250 g) diced celery (about 5 medium stalks)
- 6 large garlic cloves, minced or pressed
- 1 teaspoon coarse kosher salt
- Freshly ground black pepper, to taste
- 1 pound lean (90/10) ground beef or meat of choice
- 2, 6-ounce cans tomato paste
- 1, 28-ounce can crushed tomatoes
- 5 cups water
- 1 cup (200 g) uncooked brown or green lentils
- 1 tablespoon soy sauce
- 1 tablespoon Italian seasoning (see Notes)
Instructions
- Sauté the aromatics. Heat 4 tablespoons olive oil in a large pot or Dutch oven over medium-high heat. Add 2 cups onion, 2 cups carrots, 2 cups celery, 6 garlic cloves, 1 teaspoon salt, and a few grinds of black pepper. Cook, stirring frequently, for about 7 minutes until the onions are translucent.
- Brown the meat. Add 1 pound ground beef and stir to incorporate, breaking up any larger chunks with a wooden spoon. Cook for another 5 minutes, or until the beef is browned.
- Sauté the tomato paste. Add two 6-ounce cans tomato paste and stir to combine with the meat and vegetable mixture. Cook for 5 more minutes, stirring frequently, until the paste has darkened slightly and is fragrant. This step builds a deep, rich base for the sauce.
- Add the remaining ingredients and simmer. Add one 28-ounce can crushed tomatoes, 5 cups water, 1 cup lentils, 1 tablespoon soy sauce, and 1 tablespoon Italian seasoning. Stir to combine.
Bring to a boil, then reduce the heat and simmer, loosely covered, for 60–90 minutes, or until the lentils are tender and the sauce has thickened. (Cooking time can vary depending on the lentils and your altitude. At 3,500 feet, I find mine usually takes 75–90 minutes.)
If the sauce gets too thick, add water ¼ cup at a time until it reaches your preferred consistency. Taste and season with additional salt or a splash of soy sauce if needed.
- Rest before serving. Remove from heat and let cool slightly. If time allows, cover and let the sauce rest for up to 90 minutes—the flavors continue to develop as it sits. Serve over pasta, zucchini noodles, or roasted spaghetti squash, layered into lasagna, stuffed into shells, or spooned onto rolls for sloppy joes.
Notes
Italian Seasoning: If you don’t have Italian seasoning, you can use 1 teaspoon each of dried oregano, basil, and parsley as a substitute.
Nutrition Notes
Nutrition information represents a ¾ cup serving of sauce; pasta not included
- Prep Time: 20 minutes
- Cook Time: 60-90 minutes
- Category: Dinner
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 18
- Calories: 170
- Sugar: 6 g
- Sodium: 344 mg
- Fat: 6 g
- Saturated Fat: 2 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 7 g
- Protein: 10 g
- Cholesterol: 17 mg