Wholewheat spaghetti with hidden veg bolognese

Wholewheat spaghetti with hidden veg bolognese: wholewheat pasta, red lentils, passata, courgette, carrot and celery in a thick sauce that works for every day.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 30 min
• Total time: 45 min
• Calories: 410 kcal per serving
• Protein: 17 g
• Fat: 5 g
• Carbs: 68 g

Ingredients

• ½ cup red lentils
• 1 piece of celery
• 400 g passata
• 1 onion
• 2 garlic cloves
• 1 courgette
• 1 carrot
• 1 tbsp tomato purée
• 150 g wholewheat spaghetti
• 1 tbsp nutritional yeast
• 1 tsp basil
• 1 tsp oregano

Method

You’ll need: frying pan · saucepan · chopping board · knife · grater · wooden spoon

1. Very finely chop or grate the onion, garlic, carrot, celery and courgette. That way the veg blends nicely into the sauce later.
2. Heat olive oil in a frying pan or saucepan and gently soften the veg. Add the tomato purée and fry briefly until fragrant.
3. Stir in the red lentils, passata, basil and oregano. Simmer everything covered over a low heat until the lentils are soft and the bolognese is thick.
4. Meanwhile, cook the wholewheat spaghetti in well-salted water until al dente. Save a little of the pasta water.
5. Toss the spaghetti with the veg and lentil bolognese. If needed, loosen with a little pasta water and let everything come together briefly.
6. Serve on plates with nutritional yeast or fresh basil.

Good to know

A sauce like this saves many an evening. It's savoury, cooked down until soft and easy enough that even veg sceptics usually tuck in without a fuss.

Swaps

Wholewheat spaghetti → chickpea or lentil pasta (more protein, more fibre) Red lentils → brown or green lentils (a little firmer, similar in nutrients) Passata → unsweetened chopped tomatoes (more texture, often less processed)

Allergens

Contains gluten from the wholewheat spaghetti; nutritional yeast may contain traces depending on the product, and lentils as well as onion and garlic are sometimes harder to tolerate with a sensitive stomach; generally fine for children and unproblematic in pregnancy when heated through well. Contains: celery.

Frequently asked questions

What's in red lentils nutritionally?

Red lentils provide plant protein, fibre, folate, iron, magnesium and potassium. The iron is plant-based (non-haem) iron.

What do tomatoes add besides flavour?

Tomatoes bring lycopene, potassium and some vitamin C. Lycopene is a carotenoid and the pigment that gives tomatoes their red colour.

What's the advantage of wholewheat spaghetti over white pasta?

Wholewheat spaghetti contains more fibre and usually more magnesium, zinc and B vitamins than finely milled pasta. That's because the whole grain, including the bran, is used.

Can onion, garlic and lentils be difficult for a sensitive stomach?

Yes, that can happen because they contain fermentable carbohydrates. Many people do better with smaller portions or when the sauce is cooked until very soft.

Does nutritional yeast add anything nutritionally?

Depending on the product, nutritional yeast provides protein and B vitamins; some are also fortified, others aren't. For B12 in particular it's worth checking the label, as only fortified products reliably contain it.

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