Lentil And Walnut Bolognese With Whole-Wheat Pasta
A plant-forward twist on the classic Italian sauce using lentils and walnuts for a protein-rich, hormone-balancing meal. Served over fiber-dense whole-wheat pasta to support digestion and steady energy.
Prep
10 min
Cook
30 min
Total
40 min
Makes about
1 serving
Created together. Shared with you.
Made by Mehdi + Lila
Mehdi 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 HealthTrigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + 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
Food processor · Large skillet · Large pot
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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 6 steps complete
Next: Bring a large pot of salted water…
- 01
Bring a large pot of salted water…
Bring a large pot of salted water to a boil and cook the whole-wheat pasta according to package directions until al dente.
Look for: al dente
Tap card to mark done - 02
Heat olive oil in a large skillet…
While pasta cooks, heat olive oil in a large skillet over medium heat. Add the red onion, carrot, and celery, sauteing until softened, about 5-7 minutes.
Look for: softened
Tap card to mark done - 03
Stir in the garlic clove and tomato…
Stir in the garlic clove and tomato paste, cooking for another 2 minutes until fragrant.
Look for: fragrant
Tap card to mark done - 04
Add the crushed tomato
Add the crushed tomato, cooked brown lentil, and chopped walnut. Season with dried oregano, salt, and pepper.
Tap card to mark done - 05
Simmer the sauce for 10-15 minutes to…
Simmer the sauce for 10-15 minutes to allow flavors to meld. If the sauce is too thick, add a splash of pasta water.
Allow: 10-15 minutes
Tap card to mark done - 06
Toss the cooked pasta with the bolognese…
Toss the cooked pasta with the bolognese sauce. Serve warm, garnished with fresh basil and optional nutritional yeast or parmesan cheese.
Ready when: everything is assembled and ready to enjoy
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