Canada’s food guide

Lentil bolognese

This hearty sauce is full of vegetables and protein. Serve over whole wheat pasta, roasted spaghetti squash, or spiralized vegetable noodles. 

Prep time: 15 minutes
Cook time: 30 minutes
Servings: 8

 

  • 15 mL (1 tbsp) vegetable oil
  • 1 onion, chopped
  • 125 mL (½ cup) small diced celery
  • 125 mL (½ cup) shredded carrot
  • 3 cloves garlic, minced
  • 15 mL (1 tbsp) tomato paste
  • 750 mL (3 cups) lower sodium vegetable broth
  • 1 can (796 mL/28 oz) crushed tomatoes
  • 5 mL (1 tsp) dried basil
  • 5 mL (1 tsp) dried oregano
  • 375 mL (1 ½ cups) kale or spinach, chopped
  • 1 can (540 mL/19 oz) lentils, drained and rinsed
  • 2 mL (½ tsp) salt
  • 1 ml (¼ tsp) black pepper
  1. In a large pot, heat oil over medium heat. Sauté onions and celery for 2 to 3 minutes, until softened. 
  2. Stir in carrot and garlic and cook for 2 to 3 minutes. 
  3. Mix in tomato paste and cook for 1 minute. 
  4. Mix in broth, crushed tomatoes, basil, oregano, kale, and lentils. Stir in salt and pepper.
  5. Simmer on low heat for about 20 minutes, until the sauce thickens.

Tips

  • Involve kids by having them help grate carrots, chop spinach, and rinse lentils. 
  • Bolognese sauce can be prepared with a combination of lentils and animal-based protein, such as ground turkey or lean ground beef. Adjust the ratio of plant- and animal-based protein to your family's liking.
  • Freeze leftovers for a quick and easy lunch or dinner.
Categories
Freezer-friendly
Kid-friendly
Vegetarian