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15-Minute Vegan Lentil Bolognese

Vegetarian Vegan Dinner Lunch

Quick, delicious and economical. Need we say more?

15 mins
7 ingredients
$2 / person
15-Minute Vegan Lentil Bolognese

Credit: Woolworths

Gear

Ingredients

  • 2 tablespoons olive oil
  • 1 large carrot, grated
  • 2 x 400g cans of diced tomato
  • 5 button mushrooms, finely chopped
  • 2x 420g cans no added salt lentils, drain of liquid and rinse under running water
  • 200g wholegrain shelf-stable noodles
  • 1 cup kale, spinach or beetroot leaves, finely sliced

It’s this easy

  • Heat oil in a frying pan over a medium heat. Add carrot and tomatoes, bring to a boil, reduce heat and simmer for 3 minutes.
  • Add tomato to a blender and blend until smooth or if you no blender then you could squash them with a fork.
  • Add lentils and mushrooms, simmer for 5 minutes.
  • Put the noodles in a bowl and pour over boiling water, sit for 2 minutes and then drain.
  • Place the noodles on a plate, top with leaves and lentils.

Tweaks

  • Add chopped garlic and dried oregano for extra flavour. Add some sweet potato spaghetti noodles to the whole-grain noodles.

Allergies

Contains: Gluten, FODMAPs.

Why is this good?

Be Healthier

Tomatoes are a rich source of the carotenoid Lycopene. Research has shown that diets rich in lycopene is associated with reduced risk of certain cancers, particularly prostate cancer, pancreatic cancer and cancers of the digestive tract.

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Healthier Skin

Tomatoes are considered beneficial to Healthier Skin and the high lycopene and beta-carotene content may protect against sunburn.

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Be Healthier

Spinach can help to prevent type 2 diabetes and heart disease. It is also a good source of iron which is important during pregnancy.

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Healthier Skin

Green leafy Veg such as spinach are great sources of phytonutrients such as lutein, vitamin C and beta barotene which can improve skin health health and appearance.

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More Energy

Spinach is a good source of iron which important to prevent fatigue and reduced work performance.

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Support Immune Function

Consumption of iron-containing foods such as spinach can help to prevent anaemia and reduce susceptibility to infections.

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Be Healthier

Carrots are high in phytonutrients (especially Vitamin K, potassium beta-carotene, lutein and lycopene) which help in protecting against cancer and Heart disease.

More: Carrot recipes (18) Everyday Superfoods

Healthier Skin

Carrots are great sources of phytonutrients such as Beta Carotene which can improve healthier skin and overall appearance.

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Be Healthier

Mushrooms are high in phytonutrients (especially Vitamin A, Vitamin D, Glutathione, ergothioneine and Selenium) which help in reducing inflammation and preventing heart disease and certain cancers.

More: Mushrooms recipes (16) Everyday Superfoods

Healthy Gut

As a good source of fibre, mushrooms help to keep you regular.

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Healthier Skin

Mushrooms are a good source of niacin, which is associated with lower skin cancer risk.

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz