Meal-prep lentil and squash bolognese

Meal-prep lentil and squash bolognese with red lentils, butternut squash, tomatoes and oregano – hearty, satisfying and easy to keep for several days.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 35 min
• Total time: 50 min
• Calories: 350 kcal per serving
• Protein: 18 g
• Fat: 6 g
• Carbs: 48 g

Ingredients

• 200g dried red lentils
• 1 tin of chopped tomatoes
• ½ butternut squash
• 1 heaped tbsp tomato purée
• 2 cloves of garlic
• 1 red onion
• 2 tbsp Italian wholewheat pasta
• Sea salt
• 1 tbsp olive oil
• Oregano

Method

You’ll need: saucepan · chopping board · knife

1. Peel and deseed the butternut squash and cut it into small cubes. Finely chop the onion and garlic.
2. Heat the olive oil in a large pan and fry the squash with the onion until everything softens slightly and starts to caramelise.
3. Add the tomato purée and garlic and fry briefly. Then stir in the red lentils, oregano and chopped tomatoes.
4. Pour in a little water, season with sea salt and mix everything well. Cover and simmer over a low heat until the lentils are soft and the sauce is thick.
5. If the bolognese gets too thick, stir in another splash of water. Finally, taste and round it off with a little oregano if needed.
6. Serve with cooked Italian wholewheat pasta, or divide between storage boxes and add freshly cooked pasta later.

Good to know

A meal like this takes the pressure off your week. Warming, simple and just right when you want to prepare something hearty.

Swaps

2 tbsp Italian wholewheat pasta → 2 tbsp chickpea or lentil pasta (more protein, gluten-free) 1 tin of chopped tomatoes → passata in a jar with no additives (simple ingredients) ½ butternut squash → Hokkaido squash or sweet potato (more beta-carotene, easy to prepare) 1 tbsp olive oil → avocado oil (heat-stable)

Allergens

The recipe is naturally nut-free and contains no milk or egg; lentils, onion and garlic can cause bloating if you have a sensitive stomach. A milder seasoning is often nicer for children, and in pregnancy the ingredients are no concern as long as everything is heated through well. Contains: gluten.

Frequently asked questions

What's in red lentils, nutritionally?

Red lentils contain plant protein, fibre, folate, iron, magnesium and potassium. That makes them a hearty base for savoury sauces.

What does butternut squash bring to this dish?

Butternut squash mainly provides beta-carotene, plus potassium and a little vitamin C. Its mild sweetness balances the acidity of the tomatoes nicely.

How do tinned tomatoes compare with fresh?

They're not necessarily worse. Tinned tomatoes also contain lycopene, and they're picked and processed when fully ripe, which gives them a deep tomato flavour.

Why do some people react to lentils, onion or garlic?

Lentils contain fibre and certain carbohydrates, and onion and garlic also contain FODMAPs. This can cause bloating or a feeling of fullness in some people, especially if their digestion is sensitive.

Does oregano have any real nutritional value?

In small cooking amounts, oregano mainly brings flavour, plus small amounts of plant compounds. Dried oregano keeps its flavour well, which makes it ideal for slow-simmered sauces.

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