Eat Well Recipe: Lentil-Walnut "Bolognese" on Butternut Noodles [Lunch]

Lentil-Walnut "Bolognese" on Butternut Noodles

This recipe replaces traditional pasta with nutrient-dense squash and fibre-rich legumes, creating a savoury meal that supports heart health and blood sugar management.

Lentil-Walnut "Bolognese" on Butternut Noodles

Ingredients

Instructions & Method

  1. Prepare the Sauce: In a large pan, sauté onions and garlic in olive oil until soft. Add the walnuts and lentils, stirring for 2 minutes to toast the nuts.
  2. Simmer: Pour in the tomatoes and oregano. Simmer on low for 10–15 minutes, allowing the flavours to meld and the sauce to thicken.
  3. Prepare Squash: In a separate skillet, lightly sauté the butternut squash noodles with a splash of water for 3–5 minutes until "al dente." Avoid overcooking to prevent sogginess.
  4. Assemble: Plate the squash noodles and ladle a generous portion of the lentil-walnut bolognese over the top. Garnish with fresh basil.


Tips for Success & Diabetes Prevention

  • Glycemic Load: Swapping grain-based pasta for butternut squash significantly reduces the carbohydrate load and adds Vitamin A.
  • Walnut Benefits: Walnuts provide Omega-3 fatty acids, which are essential for reducing the inflammation often associated with insulin resistance.1
  • Fibre Satiety: Lentils are high in soluble fibre; this slows down digestion and the entry of glucose into the bloodstream, preventing post-meal spikes.2
  • Watch the Sauce: When buying pre-made marinara, ensure there is "no added sugar" on the label, as many commercial brands are hidden sources of sweeteners.

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The content published under the "Eat Well" section, including all recipes, tips, nutritional information, and general health commentary, is provided for informational purposes only.

This content is NOT a substitute for professional medical advice, diagnosis, or treatment.

  • Consult Your Healthcare Provider: Always seek the advice of a qualified physician, registered dietitian, or other health professional with any questions you may have regarding a medical condition, diet plan, or before starting any new eating regimen.
  • Individual Needs: Dietary needs, caloric requirements, and carbohydrate tolerances vary greatly from person to person, especially for those managing illnesses like diabetes. Our general recommendations may not be suitable for your specific health situation.
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