Meals · High Protein
Lentil Bolognese Pasta (31g Protein)
This plant-based bolognese delivers 30 grams of protein and 535 calories per serving. Brown lentils simmer with the classic Italian soffritto. Onions, carrots, and celery. In a rich tomato sauce, finished with Parmesan. The lentils break down to create a tender, sauce-clinging texture that mimics traditional meat bolognese.
Nutrition per serving
- Protein
- 31 g
- Calories
- 535
- Carbs
- 63 g
- Fat
- 19 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 1.75 cups brown lentils — dry, rinsed
- 8 oz penne pasta — dry
- 8 oz white mushrooms — finely chopped
- 1 large yellow onion — finely diced
- 2 medium carrot — finely diced
- 2 stalks celery — finely diced
- 4 cloves garlic — minced
- 28 oz crushed tomatoes — 1 can
- 2 tbsp tomato paste
- 1.5 cups parmesan cheese — grated, plus more for serving
- 2 tbsp olive oil
- 1/4 cup fresh basil — chopped
- 1 tsp dried oregano
Steps
- Cook lentils: In a medium pot, combine lentils with 4 cups water. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but not mushy. Drain and set aside.
- Prepare soffritto (Marcella Hazan's method): Heat olive oil in a large skillet over medium heat. Add onion and sauté for 5-6 minutes until translucent. Add garlic and cook 1 minute until colored. Add carrot and celery, cook 3-4 minutes until softened.
- Build umami: Add mushrooms to the skillet and cook for 5-7 minutes, stirring occasionally, until they release their liquid and start to brown.
- Toast tomato paste: Add tomato paste and oregano. Cook for 1-2 minutes, stirring constantly, until tomato paste darkens slightly. This concentrates the tomato flavor.
- Add tomatoes and lentils: Pour in crushed tomatoes and 1 cup water. Stir in the cooked lentils. Season with salt and pepper. Bring to a simmer.
- Simmer uncovered: Reduce heat to low and cook uncovered for 15-20 minutes, stirring occasionally, until sauce thickens and lentils begin to break down into the sauce.
- Cook pasta: While sauce simmers, bring a large pot of salted water to a boil. Cook penne according to package directions until al dente. Drain, reserving 1/2 cup pasta water.
- Finish and serve: Stir Parmesan and fresh basil into the bolognese. If sauce is too thick, add reserved pasta water 1/4 cup at a time. Divide pasta among 4 bowls, top with bolognese, and garnish with additional Parmesan and basil.
Why This Works
Brown lentils cook in 20-25 minutes and break down more than green lentils (which take 35-45 minutes), creating that characteristic bolognese clinginess. Toasting the tomato paste for 1-2 minutes before adding liquid caramelizes the sugars and concentrates the umami. Marcella Hazan's soffritto sequence. Onion until translucent, then garlic until colored, then other vegetables. Builds flavor from the bottom up. Protein stacking delivers 30g: lentils (15g), Parmesan (11g), pasta (4g) per serving. (USDA #172421). delivering 9g protein per 100g.
The Italian Foundation
Traditional bolognese builds on soffritto. Finely diced onions, carrots, and celery sautéed until soft. Marcella Hazan taught that onions must become translucent before adding garlic, which cooks just until it colors. This plant-based version honors that technique while substituting mushrooms for meat to add savory depth. The uncovered simmer reduces the sauce so the tomato intensifies and the lentils absorb flavor while breaking down.
Make It Your Own
Swap brown for green lentils (add 10-15 minutes cook time, firmer texture, +2g protein per serving). Use whole wheat penne for +2g protein and more fiber. Add 1/4 cup dry red wine after mushrooms. Let it reduce before adding tomatoes (traditional Hazan method). For creamier finish, stir in 2-3 tbsp heavy cream or cashew cream with the Parmesan. Try rigatoni or pappardelle instead of penne. Wider shapes catch more sauce.
Sources Research-Backed
Frequently Asked Questions
Can I freeze lentil bolognese?
Yes. Freeze the sauce (without pasta) for up to 3 months. The lentils hold up well to freezing. Thaw overnight and reheat on the stovetop, adding a splash of water if too thick. Cook fresh pasta when serving.
Is lentil bolognese vegan?
Not as written. It contains Parmesan cheese. Substitute with nutritional yeast (2 tablespoons) or vegan Parmesan for a fully plant-based version. The lentil sauce base is already vegan and provides 15g protein per serving.
Is lentil bolognese gluten-free?
The sauce is naturally gluten-free. Use gluten-free penne or your preferred GF pasta. Verify your vegetable broth brand doesn't contain wheat. The lentils, tomatoes, and vegetables are all naturally gluten-free.
How long does lentil bolognese last in the fridge?
5-6 days for the sauce alone, 3-4 days with pasta mixed in. Store sauce and pasta separately if possible. Pasta absorbs liquid and becomes mushy. Reheat gently on the stovetop with a splash of broth.
