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Lentil-bol
- Ready In: 50 minutes
- Serves: 4
Mel Kettle, one of my Twitter pals and a serious foodie, has given me this great recipe: "I love lentils. And I really don't cook with them often enough. And I don't know why. They are easy to cook, cheap, full of fibre and other stuff nutritionists love, low in calories, and really, really yummy!"
Mel says: "When I was a kid, mum used to always add lentils to her spag bol to add extra "goodness" and to make the mince go further. I really wasn't a lentil lover until probably my early 20s. However I did love her spag bol. Despite years of trying, I've never been able to replicate the flavour. Maybe one day..."
Ingredients
- 1 tbsp olive oil
- 1 onion, chopped
- 2 cloves garlic, chopped or minced
- 1 red pepper, de-seeded and chopped
- 150g mushrooms, sliced
- 1 x 400g can of lentils, drained and rinsed
- 2 x 400g cans of diced tomatoes
- ½ cup water or red wine
- dash of tabasco, optional
- teaspoon or two of herbs/spices - I use chipotle spice, but you could use Italian herbs, paprika, cumin or whatever takes your fancy
- 240g pasta (I like spaghetti or linguine or fettucine)
- parmesan cheese, for serving
Nutrition per serve
With 1 tablespoon parmesan cheese: 1,625 kJ (390 calories), 8g fat (2g saturated fat), 55g carbohydrate (8g sugars), 8g fibre and 430mg sodium.
Directions
- Heat the oil in a medium-large frypan on medium heat
- Add the onion and garlic and cook for a few minutes until pale (stir so it doesn't catch)
- Add the red pepper and mushroom and stir through for 2 minutes
- Add the lentils, tomatoes, water/red wine, tabasco and herbs and spices, stir to combine
- Lower the heat, cover the frypan and let the mixture simmer for 30-45 minutes. Stir every 15 minutes or so
- About 10-15 minutes before you want to eat, cook the pasta according to directions.
- Serve up and sprinkle grated parmesan cheese on top.
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Catherine Saxelby
Hi. I’m an accredited nutritionist, blogger and award-winning author. I can help you make sense of all those crazy fad diets and weird super foods.
My aim is to help busy women eat nutrient-dense foods so they maintain a healthy weight while having heaps of energy :) And stay productive.
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