Vegetarian lentil bolognese

Vegetarian lentil bolognese

* VEGETARIAN  * EGG FREE  * NUT FREE  * LOW LACTOSE  * SOY FREE  * SUITABLE TO FREEZE * CAN BE PREPARED EARLY

Ingredients

 6 serves

 25 serves

 60 serves

Dried red lentils

210g

880g

2.1kg

Brown onion

1 small

2 large

4 large

Carrot

1 large

4 large

10 large

Celery

2 stalks

1 kg

2.5 kg

Zucchini

1 large

4 large

10 large

Olive or canola oil

½  tablespoon

2 tablespoons

3 tablespoons

Garlic, crushed

1 clove (5g)

2 cloves (10g)

3 cloves (15g)

Crushed tomatoes (reduced salt)

1 x 800g can

3 x 800g cans

8 x 800g cans

Tomato paste (reduced salt)

2 tablespoons

8 tablespoons

1 cup

Dried basil

½  teaspoon

1 teaspoon

1 ½ teaspoons

Dried oregano

½  teaspoon

1 teaspoon

1 ½ teaspoons

Spiral pasta (raw)

1 ½ cups

6 cups

15 cups

Grated cheddar or parmesan cheese

¼ cup

1 cup

4 cups

 

Method

  1. Cook lentils in a saucepan of water according to packet instructions.
  2. Finely chop onion, carrot and celery.
  3. Grate zucchini.
  4. Drain and rinse lentils.
  5. Heat oil in a large frying pan over a medium heat. Add onion, garlic, carrot, celery and zucchini. Cook, stirring for 5 minutes until onion is tender.
  6. Add tomatoes, cooked lentils, tomato paste, basil and oregano.
  7. Reduce heat to medium-low. Cook covered, stirring occasionally, for at least 30 minutes or until the sauce has thickened slightly.
  8. Cook pasta in boiling water, following packet instructions until tender. Drain.
  9. Serve pasta with sauce over the top and a sprinkle of grated cheese.

 

Each serve provides

  • 1 children’s serve of meat/alternatives* (lentils)
  • 2 children’s serve of vegetables**
  • 1 children’s serve of grains*** (pasta)
  • A good source of vitamin C
  • A source of iron

 

Allergy modifications

  • For a milk protein free option, omit cheese.
  • For a gluten/wheat free option, replace pasta with gluten free pasta, rice noodles or rice (check alternatives for soy, if required)

 

Tip

  • You can add any leftover vegetables to this recipe to help reduce food wastage.
  • Use this sauce as a base for vegetarian lasagne or vegetarian shepherd’s pie. 

 

* One children’s serve of lean meat, poultry, fish or alternatives is equal to half a serve in the Australian Dietary Guidelines.
** One children’s serve of vegetables and legumes/beans is equal to one serve in the Australian Dietary Guidelines.
*** One children’s serve of (grain) cereal foods is equal to one serve in the Australian Dietary Guidelines.

Recipe adapted from Get Up and Grow: Cooking for Children with permission of the Australian Government.