Recipe: Lentil bolognese

Hearty, healthy, and full of plant-based protein, this lentil bolognese is a wholesome twist on a classic dish, offering all the comfort of traditional bolognese with the added benefits of fibre-rich lentils and walnuts.

Lentil bolognese: a nutritious alternative to a classic

Packed with flavour and brimming with nutrients, this lentil bolognese is a satisfying and versatile dish that works for any occasion. Using red lentils and crushed walnuts instead of meat, it provides a plant-based protein boost while being lighter on calories.

Whether you're vegan, vegetarian, or just looking to cut back on meat, this recipe is a delicious and hearty option that doesn’t compromise on flavour.

Why it works for weight loss and overall health

• Lentils: Rich in plant-based protein and fibre, lentils help keep you full, support digestion, and manage blood sugar levels.¹

• Walnuts: Rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, walnuts contribute to heart health, provide potential cognitive benefits, and contain bioactive compounds that may support a healthy inflammatory response.²

• Tomatoes: High in lycopene, an antioxidant that protects cells and supports overall health.³

• Wholemeal pasta: Provides complex carbohydrates for a steady release of energy and is rich in fibre to keep you fuller for longer.⁴

References:

1.) Ganesan, K., & Xu, B. (2017). Polyphenol-rich lentils and their health-promoting effects. International Journal of Molecular Sciences, 18(11), 2390. https://doi.org/10.3390/ijms18112390

2.) Lockyer, S., de la Hunty, A. E., Steenson, S., Spiro, A., & Stanner, S. A. (2022). Walnut consumption and health outcomes with public health relevance—a systematic review of cohort studies and randomized controlled trials published from 2017 to present. Nutrition Reviews, 81(1), 26–54. https://doi.org/10.1093/nutrit/nuac040

3.) Collins, E. J., Bowyer, C., Tsouza, A., & Chopra, M. (2022). Tomatoes: An extensive review of the associated health impacts of tomatoes and factors that can affect their cultivation. Biology, 11(2), 239. https://doi.org/10.3390/biology11020239

4.) McRae, M. P. (2016). Health benefits of dietary whole grains: An umbrella review of meta-analyses. Journal of Chiropractic Medicine, 16(1), 10–18. https://doi.org/10.1016/j.jcm.2016.08.008