High-protein bolognese with beef and lentils

High-protein bolognese with beef and lentils: a hearty tomato sauce with organic beef mince, brown lentils, tomato purée, garlic and oregano.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 40 min
• Total time: 50 min
• Calories: 480 kcal per serving
• Protein: 38 g
• Fat: 22 g
• Carbs: 28 g

Ingredients

• 300g organic beef mince (grass-fed, at least 15% fat)
• 150g brown lentils
• 3 heaped tbsp tomato purée
• 1 small bulb of garlic (all the cloves!)
• 800g passata (2 tins)
• 2 large onions
• 1 tbsp olive oil
• Oregano
• Salt, generously

Method

You’ll need: saucepan · chopping board · knife

1. Brown the beef mince in a hot saucepan until it loses its water and browns well in its own fat. That's where the roasted flavours that carry the sauce come from.
2. Finely chop the onions and garlic, add them to the meat and fry briefly until soft and fragrant. This gives the base its sweetness and depth.
3. Stir in the tomato purée and fry until it turns darker and more intense. Add the oregano, salt and brown lentils and mix everything well.
4. Pour in the passata and a little water, bring to the boil once, then leave to simmer gently. Half-cover with the lid so the sauce thickens and the lentils cook through.
5. Keep simmering gently until the lentils are soft and the bolognese is thick and full-bodied. Finally, season to taste with black pepper.
6. Serve hot. Pasta, courgette noodles or simply a spoonful of freshly grated parmesan go well with it, if you like (with parmesan it's no longer dairy-free).

Good to know

This is a bolognese with depth that doesn't feel heavy. Savoury, full of tomato and cooked so that everything really comes together. It's the mix of meat and lentils that makes it so well rounded.

Swaps

Organic beef mince → organic turkey mince or chicken thigh mince (still plenty of protein) Brown lentils → Puy-style lentils or green lentils (similar fibre content, often a little firmer, contain minerals) Tinned passata → finely chopped fresh tomatoes or jarred tomatoes without additives (less processed, often without added acidity regulators) 1 tbsp olive oil → beef dripping, or leave it out and sweat the onions in their own juices (heat-stable)

Allergens

The recipe is naturally gluten-free and dairy-free, but it contains potentially high-FODMAP ingredients such as onions, garlic and lentils. For small children and in pregnancy, serve it piping hot with the mince cooked right through.

Frequently asked questions

Why are there lentils in a beef bolognese?

Lentils add fibre, folate, magnesium and extra plant protein to the dish. They also soak up flavours well and make the sauce thicker.

What's special about beef mince nutritionally?

Beef mince provides vitamin B12, zinc and haem iron, the form of iron found in meat. These nutrients occur naturally in meat.

Is that much garlic a problem?

For some people, yes: garlic contains fructans, which can cause wind or bloating in sensitive people. If that's you, reduce the amount or replace some of it with a milder flavour such as garlic oil made with olive oil.

What does tomato purée add compared with passata?

Tomato purée is more concentrated and provides more tomato solids per spoonful, including more lycopene. Above all, it gives the sauce depth, colour and body.

Do brown lentils agree with everyone?

Often, yes, but it's individual. They contain fibre and certain oligosaccharides; some people find that soaking them first helps.

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