This is a hearty post-workout meal and the perfect vegetarian dish for your meat-free-Mondays.

Lentils are high in protein and super low in fat. Mushrooms are high in vitamin B (essential for energy), Vitamin D and antioxidants like selenium. Combine that with the goodness of carrots, onions, garlic, tomatoes and the wholemeal pasta and you’ve got a well balanced and tummy filling meal!

I always make a huge batch so I’ve got lunch left-overs for the next day.

Ingredients

  • 1 brown onion, finely diced
  • 1 carrot, coarsely chopped
  • 4 large (about 385g) field mushrooms, coarsely chopped
  • 2 garlic cloves, finely diced
  • 2 1/2 tbs extra virgin olive oil
  • 1 x can brown lentils (drained and rinsed)
  • 1 x can diced tomatoes or jar of low sugar pasta sauce
  • 2 tbsp of tomato paste
  • 375g packet dried wholemeal spaghetti (or you could use zucchini noodles if you want to boost your veggie intake and reduce your starchy carbs)
  • Finely grated parmesan cheese to serve
  • Chopped fresh continental parsley leaves to serve

* Make it plant-based by taking out the parmesan cheese.

 

Method

Step 1

Heat the oil in a fry pan over medium heat. Add onion and garlic and cook for 3 minutes or until soft.

Step 2

Add chopped mushrooms and carrot and cook until soft.

Step 3

Stir in drained lentils, undrained canned tomatoes and tomato paste. Reduce heat to low and cook for 10-mins, stirring occasionally.

Step 4

While the sauce is cooking, cook pasta in a large saucepan of boiling salted water until al dente. Drain.

Step 5

Top spaghetti with bolognese and sprinkle with cheese and chopped parsley.

Serves 4

 

Looking for more post-workout recovery meals? Download my FREE e-book ‘Refuel – Nourishing recipes to feed your tired and hungry muscles’.