Lentil Bolognese with Whole-Grain Spaghetti
Brown lentils simmered into a tomato ragù over whole-grain spaghetti pack 26 g protein, 18 g fibre and ~300 µg folate — a meat-free dinner that freezes well and covers three nutrient targets in one bowl.
Brown lentils simmered into a tomato ragù over whole-grain spaghetti pack 26 g protein, 18 g fibre and ~300 µg folate — a meat-free dinner that freezes well and covers three nutrient targets in one bowl.
Ingredients (1 serving)
- Brown lentils, cooked — 180 g
- Whole-grain spaghetti — 80 g dry
- Chopped tomatoes — 200 g
- Carrot + celery — 100 g
- Olive oil — 1 tbsp
Macros per serving
- Calories: 524 kcal
- Protein: 26 g
- Fat: 12 g
- Carbohydrates: 78 g
- Fibre: 18 g
Key micronutrients
- Fibre: 18 g
- Iron: ~6.5 mg
- Folate: ~300 µg
Why it earns a spot in the rotation
- 26 g protein per serving from lentils and whole-grain pasta — a high protein total for a plant-based dinner.
- 18 g dietary fibre in a single meal covers a substantial portion of the daily target.
- ~6.5 mg iron from brown lentils — a meaningful contribution from a non-animal source.
- ~300 µg folate per serving, with no animal products required.
Related protocols
- Turkey-Stuffed Bell Peppers with Tomato Sauce
- Miso-Glazed Tofu with Bok Choy & Brown Rice
- Shrimp & Zucchini Pasta with Walnut Pesto
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
