Lentil Bolognese
Brown lentils, carrot, zucchini and crushed tomatoes simmered into a thick, hearty sauce served over whole-wheat pasta — a vegetarian family dinner rich in plant iron.
Prep
15 min
Cook
35 min
Total
50 min
Yield
6 child portions
Nutrition note
Lentils provide plant protein, iron and fiber. Tomato supplies vitamin C, which supports absorption of plant iron.
Ingredients
- 11 tablespoon olive oil
- 21 small onion, finely chopped
- 31 carrot, finely diced
- 41 zucchini, finely diced
- 51 cup (190 g) brown or green lentils, rinsed
- 61 can (400 g) no-added-salt crushed tomatoes
- 73 cups (720 ml) low-sodium vegetable stock
- 81 teaspoon dried oregano
- 93 cups cooked whole-wheat pasta
Method
- 1
Heat oil in a pot. Cook onion, carrot and zucchini for 8 minutes.
- 2
Add lentils, tomatoes, stock and oregano.
- 3
Simmer partly covered for 25–30 minutes, until lentils are tender and sauce is thick. Add water if needed.
- 4
Mash lightly or blend a small portion for a smoother texture.
- 5
Serve over pasta.
Complete the Meal
Serve with grated cheese or fortified dairy-free alternative and cucumber.
Allergens
Pasta contains wheat. Check stock for allergens.
Ingredient Substitutions
- Use gluten-free pasta when required.
- Use canned lentils to reduce cooking time; simmer for 15 minutes.
- Add finely chopped mushrooms for a deeper flavor.
Storage & Reheating
Refrigerate for up to 3 days.
Freezer Guidance
Freeze sauce for up to 3 months.
Picky-Eater Strategy
Put a teaspoon of sauce beside plain pasta, increasing the amount gradually.
Little Helper Job
Let your child rinse lentils and sprinkle oregano.
Evidence-informed draft; pending review by a licensed pediatric dietitian before public health claims are made.