Vegetarian Lentil Spaghetti Bolognese
A rich, savory vegetable and lentil bolognese served over whole-wheat spaghetti and finished with toasted walnuts and optional hard sheep cheese. Packed with plant protein and fiber to keep you feeling satisfied.
Prep
15 min
Cook
25 min
Total
40 min
Makes
1 serving
Created together. Shared with you.
Made by Claire + Lila
Claire 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 HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Colander
Time saver
Store leftover sauce in an airtight container in the fridge for up to 3 days or freeze for up to 1 month.
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 9 steps complete
Next: Place a medium saucepan over medium heat…
- 01
Place a medium saucepan over medium heat…
Place a medium saucepan over medium heat and add 1 tsp of olive oil. Add 0.5 pcs of diced red onion, 0.5 pcs of diced carrot, and 1 pcs of finely chopped celery stick.
Tap card to mark done - 02
Cook the vegetable mixture for 6-8 minutes
Cook the vegetable mixture for 6-8 minutes, stirring occasionally, until soft and translucent.
Look for: soft and translucent
Tap card to mark done - 03
Add 2 pcs of crushed garlic cloves…
Add 2 pcs of crushed garlic cloves and 0.5 tsp of dried oregano to the saucepan. Stir continuously for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 04
Pour in 1 cup of tinned chopped…
Pour in 1 cup of tinned chopped tomatoes, 0.25 cup of brown lentils, and 0.5 cup of vegetable stock. Stir well to combine all ingredients.
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Bring the sauce to a gentle boil
Bring the sauce to a gentle boil, then turn the heat down to low. Cover with a lid and simmer for 25 minutes, or until the lentils are tender and the sauce has thickened.
Look for: the lentils are tender and the sauce has thickened
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Bring a small pot of salted water…
While the sauce simmers, bring a small pot of salted water to a boil over high heat. Add 60g of whole-wheat spaghetti.
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Boil the spaghetti for 9-10 minutes
Boil the spaghetti for 9-10 minutes, testing a strand to ensure it is cooked through but still slightly firm to the bite (al dente).
Allow: 9-10 minutes
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Drain the spaghetti thoroughly in a colander…
Drain the spaghetti thoroughly in a colander and divide it into a warm serving bowl.
Ready when: everything is assembled and ready to enjoy
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Ladle the hot lentil bolognese sauce over…
Ladle the hot lentil bolognese sauce over the spaghetti. Garnish with 1 tbsp of chopped walnuts and 1 tbsp of grated pecorino cheese if desired, then serve immediately.
Ready when: everything is assembled and ready to enjoy
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