Lentil & Mushroom Bolognese

• porties: 4

Ingrediënten

Bolognese Sauce

1 tbsp olive oil

1 onion, finely diced

3 cloves garlic, minced

250g mushrooms (button, portobello, or shiitake), finely chopped

1 carrot, grated or very finely diced

1 zucchini, grated

1½ cups cooked brown or green lentils (or 1 can, drained & rinsed)

1 can (400g) crushed tomatoes

2 tbsp tomato paste

1 tsp dried oregano

1 tsp dried basil

½ tsp thyme

½ tsp smoked paprika

Salt & pepper to taste

Optional: pinch chilli flakes

Optional Protein Boosts

½ cup textured vegetable protein (TVP), soaked

2 tbsp nutritional yeast

¼ cup hemp seeds

To Serve

High-protein pasta (lentil, chickpea, or edamame pasta)

OR zucchini noodles or spaghetti squash for lower-GI

Optional: grated parmesan or nutritional yeast

Instructies

Heat olive oil in a large pan over medium heat.

Sauté onion for 3–4 minutes until soft. Add garlic and cook 30 seconds.

Add mushrooms and cook until moisture evaporates and they start browning.

Stir in carrot and zucchini; cook 2–3 minutes.

Add lentils, crushed tomatoes, tomato paste, herbs, paprika, salt & pepper.

Simmer 20–25 minutes, stirring occasionally, until thick and rich.

Adjust seasoning and finish with nutritional yeast or hemp seeds if using.