Pasta Bolognese

Pasta Bolognese is a rich and hearty Italian dish that features a protein-packed sauce, perfect for a satisfying meal. This version combines ground beef and lentils for a robust flavor and a nutritional boost.

Ingredients

• Whole wheat pasta - 200 grams
• Ground beef (lean) - 150 grams
• Lentils (cooked) - 100 grams
• Olive oil - 2 tablespoons
• Onion (finely chopped) - 1 medium
• Carrot (finely chopped) - 1 medium
• Celery (finely chopped) - 1 stalk
• Garlic (minced) - 2 cloves
• Canned tomatoes (crushed) - 400 grams
• Tomato paste - 2 tablespoons
• Red wine - 100 ml
• Dried oregano - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - ½ teaspoon
• Parmesan cheese (grated) - 30 grams
• Fresh basil (for garnish) - a few leaves

Steps

1. Cook the whole wheat pasta according to package instructions until al dente, then drain and set aside.
2. In a large skillet, heat the olive oil over medium heat. Add the chopped onion, carrot, and celery, and sauté for about 5-7 minutes until softened.
3. Add the minced garlic and cook for an additional 1-2 minutes until fragrant.
4. Increase the heat to medium-high and add the ground beef, cooking until browned, about 5-6 minutes.
5. Stir in the cooked lentils, crushed tomatoes, tomato paste, red wine, oregano, salt, and black pepper. Bring to a simmer.
6. Reduce heat to low and let the sauce simmer for about 20 minutes, stirring occasionally.
7. Once the sauce has thickened, combine it with the cooked pasta in the skillet, mixing well to coat.
8. Serve hot, topped with grated Parmesan cheese and fresh basil leaves.

Nutrition

• Calories: 620
• Protein: 40 g
• Carbs: 70 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 800 mg
• Cholesterol: 75 mg
• Total Fat: 20 g
• Saturated Fat: 6 g
• Unsaturated Fat: 14 g
• Water: 0.5 L

Health Benefits

• High in protein for muscle repair and growth.
• Rich in fiber from lentils and whole wheat pasta for digestive health.

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