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
- Cook lentils in a saucepan of water according to packet instructions.
- Finely chop onion, carrot and celery.
- Grate zucchini.
- Drain and rinse lentils.
- 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.
- Add tomatoes, cooked lentils, tomato paste, basil and oregano.
- Reduce heat to medium-low. Cook covered, stirring occasionally, for at least 30 minutes or until the sauce has thickened slightly.
- Cook pasta in boiling water, following packet instructions until tender. Drain.
- 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.
