Powerful Pasta

Photo from: https://rainbowplantlife.com/10-ingredient-vegan-red-lentil-bolognese/

Yield: 5 Servings

Ingredients:

  • 1 tbsp oil

  • 1 small onion, finely chopped

  • 4 cloves garlic, finely chopped

  • 3 medium carrots, grated or finely chopped

  • 1 pinch salt

  • 1 - 540ml can herbed crushed tomato

  • 1 tbsp sugar

  • 1/2 cup water, or vegetable or chicken broth stock

  • 3/4 cup canned lentils, rinsed and drained

  • 280 g uncooked spaghetti

Equipment:

  • Cutting board

  • Knife

  • Grater (optional)

  • Large saucepan or large rimmed skillet

  • Wooden spoon or spatula

  • Large pot

  • Strainer or colander

Directions:

  1. Finely chop onions, garlic, and carrots. If using a grater, peel and grate carrots.

  2. Heat a large saucepan or a large rimmed skillet over medium heat. Once hot, add oil, onion, and garlic. Sauté for 2-3 minutes, stirring frequently, until slightly softened and fragrant. Turn down heat if browning.

  3. Add carrots and a pinch of salt and stir. Cook for 3-4 minutes more, then add crushed tomato and stir to coat.

  4. Sugar, water, and lentils. Increase heat slightly and bring mixture to a simmer, then reduce heat to low/medium-low and continue cooking until lentils are tender – stirring occasionally – about 17-20 minutes. Add a bit more water if mixture gets too thick.

  5. Once lentils are cooked, taste and adjust seasonings as needed, adding more salt to taste, sugar for sweetness, or herbs for flavour balance.

  6. While the sauce is cooking, cook spaghetti. Bring a large pot of water to a boil. Add 1 tbsp of salt. Once boiling, add spaghetti. Cook until al dente, about 7-8 mins. Once done, have an adult help you to drain the pasta using a colander or a strainer.

  7. Serve spaghetti with lentil bolognese on top.

Fun Fact: The lentil is an edible legume. There are four main categories of lentils: brown, green, red/yellow, and specialty. Brown lentils are the most common variety.

Nutrition Fact: A ½ cup serving of cooked lentils provides about 12 grams of protein. With such high protein content, you are sure to be fuelled up all day long.