Lentil Bolognese over Spaghetti

SEASON: Spring, summer, fall, winter

VEGETARIAN, VEGAN OPTION (see headnote)

Talk about a meal that gives you the most bang for your buck! This lentil Bolognese will win over even the biggest carnivore in your life. Try it with regular or whole-wheat pasta, but if you want something lighter, serve this over zucchini noodles. And you can easily turn this vegan by skipping the yogurt.

Serves 4 | Prep time: 15 minutes | Cook time: 50 minutes

2 tablespoons olive oil

2 carrots, peeled and diced

1 onion, diced

1 celery stalk, diced

½ teaspoon salt

1 cup green lentils, rinsed

1 (14.5-ounce) can diced tomatoes, with juices

4 cups vegetable broth

⅛ teaspoon freshly ground black pepper

2 tablespoons plain Greek yogurt

1 tablespoon balsamic vinegar

1 pound whole-wheat spaghetti

1.	Heat a pot over medium heat, then pour in the oil. Add the carrots, onion, celery, and salt, and sauté until translucent or slightly golden, 8 to 10 minutes.

2.	Add the lentils, tomatoes, and broth, and bring to a boil. Lower the heat and let it simmer until the lentils are cooked through, 25 to 30 minutes. Stir in the pepper, yogurt, and vinegar, and continue to simmer.

3.	As the Bolognese is cooking, prepare the spaghetti according to the package directions.

4.	Divide the spaghetti into 4 bowls and spoon the lentil Bolognese on top.

➢	Prep tip: Use green or brown lentils for sauces and stews, as they hold their shape better than red or yellow ones.

VARIATIONS:

➢	Lentil Mushroom Bolognese: Add 1 to 2 cups of chopped mushrooms when simmering the sauce.
➢	Beef and Beet Bolognese: Swap the lentils for 1 pound cooked ground beef and add 1 roasted and shredded beet into the sauce.

PER SERVING: Calories: 684; Total fat: 9g; Carbohydrates: 128g; Fiber: 18g; Protein: 30g; Calcium: 125mg; Vitamin D: 0mcg; Vitamin B12 : 0mcg; Iron: 8mg; Zinc: 5mg