Lentils are high in fiber and a good source of iron and protein. This bolognese recipe can be used over pasta, in a shepard’s pie or eaten with rice and veggies.


  • 2 tbsp olive oil (or water if you’re oil-free)
  • 1 large onion, diced
  • 1 tsp minced garlic (or more)
  • 1 cup lentils, uncooked
  • 1/2 cup tomato paste
  • 1/4 red wine (optional)
  • 1 cup frozen peas (or other vegetables such as carrots or celery)
  • 3 roma tomatoes, diced
  • 3 cups of veggie broth
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 2 tsp dried oregano


  1. Sauté the onion and garlic with the olive oil on medium-high heat, until the onions are soft and brown.
  2. Add the spices and peas, sautéing on medium heat for 3 minutes.
  3. Add the tomato paste and red wine, and cook until most of the wine has cooked off.
  4. Add the tomatoes and cook for a further 1 minute.
  5. Add the lentils and veggie broth. Bring the liquid to a boil, then cover with the lid and turn the heat down to low. Cook for 20 minutes or so, until the lentils are tender, stirring every 5-7 minutes.
  6. Serve with pasta or rice, or add it to a baking dish and top with mashed potatoes for a shepard’s pie.