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–+ servings

Spaghetti Bolognese

Oil-free meatless pasta bolognese.
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Prep Time 20 minutes
Cook Time 30 minutes
Course Dinner, Lunch
Cuisine Italian
Servings 4 people
Calories 590 kcal

Ingredients
 
 

  • 1 onion
  • 2 cloves garlic
  • 3 carrots medium size
  • 2 celery sticks
  • 8 oz baby bella mushrooms
  • 2 yellow squash or zucchini
  • 1 cup lentils any type
  • 15 oz tomato sauce 1x15 oz can
  • 6 oz tomato paste 1x6 oz can
  • 1 tsp salt
  • 1 tbsp italian seasoning
  • ¼ tsp ground pepper
  • 12 oz whole wheat spaghetti

Instructions
 

  • Boil the lentils according to the instructions on the packaging.
  • Add minced onion and diced garlic to a skillet with a little bit of water. In the meantime peel and chop the carrots in small pieces and add these to the skillet.
    Carrots, onion and garlic saute in a pan
  • Chop the celery and add it to the skillet.
  • Chop the yellow squash and add to the skillet.
    veggies saute in a pan with no oil
  • Chop the mushrooms in small pieces and add these to the skillet as well.
  • Add the salt at this step to enhance the flavor. Cook for about 10 minutes adding a little bit of water if needed.
  • Strain the cooked lentils and add them to the veggie mixture.
  • Add the tomato sauce, tomato paste and the spices and stir. Simmer for 2-3 minutes. The sauce is done.
    Spaghetti veggie based sauce
  • Cook the pasta according to the instructions on the packaging. Rinse the pasta and add to a plate together with the desired amount of sauce.

Notes

  • Use the immersion blender if you prefer an homogeneous paste. 

Nutrition

Calories: 590kcalCarbohydrates: 121gProtein: 32gFat: 3gSaturated Fat: 1gSodium: 1524mgPotassium: 2137mgFiber: 22gSugar: 17gVitamin A: 8988IUVitamin C: 41mgCalcium: 159mgIron: 10mg
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