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Iron Rich Vegetarian Recipe

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Ingredients
  

  • 1 cup lentils green or brown
  • 1 medium onion chopped
  • 2 cloves garlic minced
  • 1 carrot diced
  • 1 celery stalk diced
  • 1 can 400g crushed tomatoes
  • 2 tablespoons tomato paste
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Fresh basil for garnish
  • Whole grain pasta for serving

Instructions
 

  • Rinse the lentils under cold water and drain. In a medium pot, add the lentils and cover with water. Bring to a boil, then reduce the heat and let simmer for about 20-25 minutes, or until tender. Drain and set aside.
  • In a large skillet, heat the olive oil over medium heat. Add the chopped onion, garlic, carrot, and celery. Sauté until the vegetables are softened, about 5-7 minutes.
  • Stir in the crushed tomatoes, tomato paste, oregano, basil, salt, and pepper. Bring the mixture to a simmer.
  • Add the cooked lentils to the skillet, mixing well to combine. Allow the bolognese to cook on low heat for an additional 10-15 minutes, stirring occasionally to prevent sticking.
  • Serve the lentil bolognese over cooked whole grain pasta and garnish with fresh basil.
  • Extra Tips:
  • For added flavor and nutritional benefits, consider incorporating cooked spinach or finely chopped mushrooms into your lentil bolognese. Both ingredients will enhance the iron content while contributing to a richer taste.
  • Additionally, serving the dish with a side of citrus salad can help improve iron absorption due to the vitamin C content. Remember to cook the lentils until they're tender but not mushy for the best texture in your bolognese. Enjoy!