Lentil Bolognese Recipe With Nutrition Data and Calorie Count

Lentil Bolognese

A high fiber, vegan, and vegetarian alternative to bolognese. Serve with brown pasta and a side of salad for a balanced meal. NOTE: Use 2 x 14 oz cans of lentils, rinsed and drained to obtain a total of roughly 2.5 cups of lentils. Store leftover bolognese in the freezer for a quick and easy meal.

Yields:

4 servings

Prep Time:

15 mins

Cook Time:

30 mins

Meal Type:

Main Dish
Lunch
Sauce and Condiment

Rating:

Ingredients

2 1/2 cups cooked lentils (fat not added in cooking)
1 tsp leaves oregano
15 leaves basil
2 tbsps olive oil
2 medium strips or sticks carrots
2 stalks large celery
2 cloves garlic
2 cups pieces or slices mushrooms
1 medium onion
28 oz crushed tomatoes (canned)

Directions

Finely dice the onion, garlic, celery and carrot. Finely slice the mushrooms.
Heat olive oil in a large saucepan or casserole dish, over medium heat. Fry the onion until lightly coloured.
Add the celery, carrot, and oregano, and fry until they soften and turn translucent.
Add the mushrooms and garlic. Allow the mushrooms to cook a little, and add the lentils, tomatoes, and half of the basil. Bring it to a boil.
Reduce the heat and let the sauce simmer gently for 15-20 minutes. Season to taste.
Serve the bolognese with the cooked wholemeal pasta. Garnish with the remaining chopped basil leaves and sprinkle with cheese of your choice.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 288

% Daily Value*

Total Fat

Amount Per Serving 8g

% Daily Value 10%
- Saturated Fat
  
  Amount Per Serving 1.122g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 1.266g
- Monounsaturated Fat
  
  Amount Per Serving 5.106g
Cholesterol

Amount Per Serving 0mg

% Daily Value 0%
Sodium

Amount Per Serving 570mg

% Daily Value 25%
Total Carbohydrate

Amount Per Serving 44.13g

% Daily Value 16%
- Dietary Fiber
  
  Amount Per Serving 14.7g
  
  % Daily Value 53%
- Total Sugars
  
  Amount Per Serving 4.58g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 15.7g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 11mcg

% Daily Value 1%
Vitamin C

Amount Per Serving 27mg

% Daily Value 30%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 9mg

% Daily Value 1%
Iron

Amount Per Serving 39mg

% Daily Value 217%
Potassium

Amount Per Serving 1276mg

% Daily Value 27%

Nutrition summary:

Calories 288 KCal
Fat 8 g
Carbs 44.13 g
Protein 15.7 g

There are 288 calories in 1 serving of Lentil Bolognese.

How long would it take to burn off 288 KCal?
Basketball	29 minutes
Cycling (10 MPH)	39 minutes
Jogging	23 minutes
Running	19 minutes
Swimming (crawl, moderate pace)	28 minutes
Walking	33 minutes
Weight Training	33 minutes
Values estimated based on person weighing 160 lbs.