Lentil and tuna Bolognese
Serves 6
A deliciously different fiber-rich
version of spaghetti Bolognese using brown lentils and canned tuna
instead of ground beef.
5 tablespoons extra virgin olive
oil
2 onions—finely chopped
2 carrots—finely chopped
6 garlic cloves—finely chopped
1 teaspoon dried oregano
1 teaspoon dried rosemary
4 tablespoons plain flour
28 oz (800g) canned chopped tomatoes
2 cups chicken or vegetable stock
⅓ cup tomato paste
2 teaspoons salt
⅔ teaspoon freshly ground black pepper
28 oz (800g) canned brown lentils—rinsed and drained
16 oz (500g) fettuccine or spaghetti
6 oz (170g) canned tuna in olive oil—drained and flaked
Finely grated Parmesan cheese, to serve
HEAT 4 tablespoons of the oil in a large
saucepan over a medium heat and cook the onion and carrot for 10
minutes, stirring occasionally. ADD the garlic, oregano and rosemary
and cook for 2 minutes. STIR in the flour and cook for 1 minute.
REMOVE from the heat and stir in the tomatoes, stock, tomato paste,
salt and pepper. RETURN to a high heat and bring to a boil, stirring
regularly, then cover with a lid and reduce the heat to medium and
cook for 10 minutes. ADD the lentils and cook, covered, for a
further 10 minutes. WHILE the sauce is simmering, bring a large pot
of lightly salted water to a boil and cook the pasta according to
package directions. STIR the tuna and reserved tablespoon of olive
oil into the sauce. DRAIN the cooked pasta into a colander and put
the sauce in the bottom of the pot. TOP with the hot pasta and toss
together gently to combine. SERVE with grated Parmesan cheese on
top.
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