Recipe description
Published on: June 11, 2026
Legume Rich
High Fiber
Plant Based
Ingredients
Pasta, whole grain
3
cup
Lentils
12
tablespoon
Oil, olive
2
tablespoon
Onion
1
piece
Carrot
1
piece
Celery
1
piece
Garlic
3
piece
Mashed tomato
2
cup
Tomato, paste
2
tablespoon
Vegetable broth
1
cup
Oregano
1
teaspoon
Basil
1
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Cheese, parmesan
2
tablespoon
Bay leaf
1
piece
Instructions
1
Cook the wholegrain spaghetti according to package instructions. Drain and set aside.
2
In a large pan, heat olive oil over medium heat. Add diced onion, minced garlic, chopped carrot, and chopped celery. Sauté until vegetables are soft.
3
Add lentils and tomato sauce to the pan. Season with oregano, salt, and black pepper. Stir well and let simmer for about 20 minutes, until lentils are cooked through.
4
Serve the lentil bolognese over the cooked wholegrain spaghetti.
Nutrition
480 kcal
Calories
22 g
Protein
60 g
Carbohydrates
12 g
Fiber
8 g
Sugar
12 g
Fat
2 g
Saturated fat
1.2 g
Salt
Why this recipe fits you
- Rich in fiber from lentils and wholegrain pasta supporting steady digestion.
- Includes plant-based protein and polyphenol-rich tomato base.
- Balanced meal with complex carbohydrates, protein, and vegetables.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
FAQ
Is this Lentil Bolognese suitable for vegetarians and vegans?
Yes. It is plant-based and uses lentils for protein. To keep it vegan, omit any dairy toppings.
What are the gut-health benefits of this dish?
Lentils provide fiber and prebiotic nutrients that support gut bacteria; tomatoes add polyphenols; overall fiber supports digestion.
Can I make this gluten-free?
Yes. Use gluten-free wholegrain pasta or another gluten-free pasta, and check all ingredients for gluten.
How should I store leftovers and how long do they keep?
Store in an airtight container in the fridge for about 3–4 days; reheat until hot.
Can I freeze this dish?
Yes. Cool completely, then freeze in a freezer-safe container for 1–3 months; thaw in the fridge and reheat.
How can I adapt this for kids or picky eaters?
Keep the flavors mild, reduce any heat, add more pasta, and finely chop vegetables to hide them in the sauce.
What can I substitute for lentils if needed?
You can use finely chopped mushrooms, cooked quinoa, or tofu/tempeh for protein; or try other tolerated legumes.
How long should the sauce simmer and the pasta cook for best flavor?
Simmer the sauce until flavors meld and it thickens; cook wholegrain spaghetti until al dente.
Is this recipe suitable for a low-sodium diet?
Yes. Use low-sodium tomatoes and limit added salt; season with herbs and spices instead.
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