Sunday, March 15, 2009

CORE Lentil Bolognaise Sauce (V or L)

Suitable for Vegan Vegetarians (no cheese) or Lacto Vegetarians (with Parmesan)

Pictured 75 g bow tie pasta mixed with 1 cup beans, 1 cup lentil bolgnaise, topped with 2 tsp parmesan (L V)
Also nice as a side dish, or served with rice

Serves: 4 - 6 (makes about 5 cups)

Difficulty: Easy

Ingredients:
  • 1 onion, chopped
  • 2 cloves garlic, crushed
  • 1 large carrot, grated
  • 1 medium zucchini, grated
  • 1 red capsicum, diced
  • 2 cubes frozen spinach, thawed
  • 2/3 cup dry lentils, rinsed
    (either split lentils or whole if you can find them)
  • 2 vegetable stock cubes
  • 2 cups water
  • 1 400g tin of diced tomatoes or cherry tomatoes
  • 1/4 cup tomato paste
  • 2 tsp Italian herbs
  • 1 tsp dried basil

Method:

Heat a nonstick pan and add 1/4 cup of water (if you don't have non-stick add a few tsp of oil)
Sautee the onion, garlic, carrot, zucchini, capsicum, spinach for 5 minutes.
Add everything else and simmer for about 20 minutes until nice and thick.

Serve lentil bolognaise sauce over your favourite pasta. I prefer to add 1 cup of green beans to my pasta to bulk out

Optional - add 2 tsp of parmesan for 0.5pts

Not on Core? The total of this recipe is approx 5.5 pts, or about 1 pt a serve

Pasta is 3.5 pts for 75g dry weight
So, bolognaise sauce (1) + 75g pasta (3.5) + beans (0) = 4.5 pts or 5 pts with parmesan

Notes:

  • Lentils - should always be rinsed before cooking as they often have dust and sometimes will have small stones. Split lentils reduce down to mush, which is not a bad thing, but I prefer the chewier texture of whole lentils which I get in a bulk bin from an organics shop for about $4 a kilo.
  • Tinned cherry tomatoes - are a great alternative to diced tomatoes. I use Woolworth/Safeway Select brand, I have not seen them in Coles. Please note that the insides of cooked cherry tomatoes are hotter when you bite itno them than you may expect.

Recipe thanks to Fran, aka 10-12AGAIN

1 comment:

pascok01 said...

cooked this for dinner tonight and it was delicious, even my meat'a'sourus dad thought it was delicious, i am going to do the roast veggie fritata next. Thanks for your recipe's, i look on here all the time and love it when knew recipe's are posted! :)