Lentil and Beef Bolognese with Whole-Wheat Spaghetti
A comforting, hormone-supportive twist on the classic spaghetti bolognese, featuring lean beef, protein-packed green lentils, and a rich, veggie-loaded tomato sauce.
Prep
10 min
Cook
30 min
Total
40 min
Makes about
1 serving
Created together. Shared with you.
Made by Seb + Lila
Seb created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
30 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Batch Cook: This bolognese sauce tastes even better the next day. Make a double batch and freeze portions for quick, energy-restoring weeknight dinners.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Heat the olive oil over medium-high heat
- 01
Heat the olive oil over medium-high heat
In a large pan, heat the olive oil over medium-high heat.
Tap card to mark done - 02
Add the red onion
Add the red onion, carrot, and celery. Saute for 5 to 7 minutes until softened.
Look for: softened
Tap card to mark done - 03
Add the lean ground beef and garlic…
Add the lean ground beef and garlic clove, cooking until the beef is browned, breaking it up with a spoon.
Look for: the beef is browned, breaking it up with a spoon
Tap card to mark done - 04
Stir in the tomato paste
Stir in the tomato paste, canned tomato, dried oregano, and pre-cooked green lentils.
Tap card to mark done - 05
Reduce heat to low and let the…
Reduce heat to low and let the sauce simmer for 20 minutes to develop the flavors.
Allow: 20 minutes
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Cook the whole-wheat spaghetti in a pot…
While the sauce simmers, cook the whole-wheat spaghetti in a pot of boiling water for 10 to 12 minutes until al dente, then drain.
Look for: al dente, then drain
Tap card to mark done - 07
Serve the hearty bolognese sauce over the…
Serve the hearty bolognese sauce over the spaghetti, garnished with fresh basil leaf if desired.
Ready when: everything is assembled and ready to enjoy
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