Rich Lentil Ragu

Name: Rich Lentil Ragu
Prep time: 5 min
Cook time: 40 min
Total time: 45 min
Cuisine: European, Mediterranean, Italian
Ingredients: 200g Tinned Green lentils; 1 White Onion - finely chopped; 3 Garlic Cloves - crushed; 1 Tbsp Vegemite or Henderson's sauce; 1 Tbsp Tomato Puree; 1 Tin Chopped Tomatoes; 1 Teaspoon Dried Oregano; 2 Carrots - diced; 250g Mushrooms - chopped; 100g Dry red lentils; 1 Teaspoon dried thyme; 400ml vegetable Stock; 1 Tbsp Olive oil; 1 Teaspoon of smoked sweet paprika; Salt and pepper

4 steps

Prep:5minCook:40min

This is a delicious and nutritious chunky vegetarian ragu. You can use it as a sauce for fish, pasta or rice for dinner, or enjoy it just as it is for a lunch. This is a recipe that can be made along side a lentil salad in a batch. Designed for flexibility and to use up whatever you may have in the fridge, here are some swaps and suggestions: Base: Onions or leeks and you could add celery. Roots: Cubed carrots and or swede/turnip Veg: Use any/all: Mushrooms, peppers, tomatoes, or peas. Flavourings: Use Marmite, vegemite or Henderson’s. Spices: add red chilli flakes, cayenne pepper or Smoked sweet paprika Tips: Top with Grated parmesan or cheddar Create a complete vegetarian protein by pairing with wholegrain or red rice. Eat with fish or meat. Use kidney or cannellini beans and create a chilli

Updated at: Sat, 20 Jan 2024 12:58:42 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories229.9 kcal (11%)

Total Fat4.9 g (7%)

Carbs36.2 g (14%)

Sugars8.4 g (9%)

Protein13.4 g (27%)

Sodium835.7 mg (42%)

Fiber6.6 g (24%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

200gGreen lentils

1 Tbspvegemite

or henderson ' s sauce

1 Tbsptomato puree

1tin chopped tomatoes

1 teaspoondried oregano

2Carrots

diced

250gMushrooms

chopped

100gDry red lentils

1 teaspoondried thyme

400mlvegetable stock

1 Tbspolive oil

1 Teaspoonsmoked sweet paprika

salt

pepper

Instructions

Step 1

Sweat off the onions in the olive oil over a medium heat for 10 minutes. Add some salt to draw out the moisture and caramelise. NOTE: Whilst this cooks you can chop the remaining veg for the ragu.

Step 2

Add the garlic, Worcestershire sauce (see notes for vegetarian option), dry herbs, mushrooms, carrots, dry lentils and any other veg to the pan, stir through and season well.

Step 3

Add the stock to the pan and bring to a simmer - cover the pan with foil if possible to hold the steam. Cook for 10 mins.

Step 4

Then add everything else to the pan: Tinned tomatoes and tinned lentils and allow to cook on a medium heat for about 20 minutes while you turn your attention to the lunch bowl.

View on The Non-Diet Method

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