30-minute veggie Bolognese

There’s something utterly comforting about a steaming bowl of spag bol, especially as the days get colder. This vegetarian version delivers all the hearty satisfaction of the classic Italian dish – but with a fresh, plant-powered twist.

Packed with vibrant veggies, protein-rich lentils, and fibre-filled goodness simmered in a rich tomato sauce, this dish is proof that comfort food can be both nourishing and delicious!

Not only is this dish tasty, but it’s also great for your gut! Red lentils, onions and garlic are excellent sources of prebiotics, which feed the beneficial gut bacteria and support a healthy, balanced microbiome. Celery adds an extra boost; it’s rich in water and antioxidants that will help support digestion and reduce inflammation.

Wholewheat pasta is another gut-friendly choice; it’s made from whole grains, which are packed with fibre, vitamins, and minerals. Unlike refined pasta, wholewheat pasta provides complex carbohydrates and natural plant compounds that support overall gut and metabolic health.¹https://health.clevelandclinic.org/health-benefits-of-lentils²https://time.com/5566916/are-garlic-and-onions-healthy/³https://www.healthline.com/health/food-nutrition/health-benefits-of-celery⁴https://pmc.ncbi.nlm.nih.gov/articles/PMC4939539/

Let’s tuck in…

This recipe serves 4 people – any excess can be frozen – the perfect batch cook dish!

Ingredients

• Olive oil
• 70g dried red lentils
• 1 red onion
• 1 clove of garlic
• 2 sticks of celery
• 1 tsp dried rosemary
• 1 400g tin of plum tomatoes
• 300g wholewheat spaghetti

Method

• Heat a splash of olive oil in a pan over a medium heat, then reduce the heat to low.
• Peel and finely slice the garlic, onion and celery. Add to the pan.
• Cook gently for 5 minutes until the veg starts to soften. Once soft, add the dried rosemary.
• Stir and leave to cook for another 10 minutes over a low heat.
• Meanwhile, add the lentils to a small saucepan and cover with water. Bring to a boil, then reduce the heat to low and let simmer for 10 minutes, or until tender. Add more water if it starts to stick.
• Once the lentils are ready, add them to the onion mix along with the tomatoes. Bring to a boil, then lower the heat and leave to simmer for 15 minutes.
• Next, cook the spaghetti according to the cooking instructions. You can add a splash of olive oil to the water, to avoid the spaghetti sticking together.
• Divide into bowls and serve with grated parmesan.

Are you looking for more gut-friendly recipes? Check out this Super-speedy miso and tempeh stir-fry for another delicious dinner option!

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.

References

• 1
  https://health.clevelandclinic.org/health-benefits-of-lentils
• 2
  https://time.com/5566916/are-garlic-and-onions-healthy/
• 3
  https://www.healthline.com/health/food-nutrition/health-benefits-of-celery
• 4
  https://pmc.ncbi.nlm.nih.gov/articles/PMC4939539/

Questions? Talk to a Nutritional Therapist on live chat!