Eat Well Recipe: Lentil-Walnut "Bolognese"

 

Lentil-Walnut "Bolognese"

This hearty, plant-based Lentil-Walnut "Bolognese" over Spiralled Butternut Squash delivers a fibre-rich, low-glycemic twist on a traditional Italian classic. Walnuts and lentils provide a meaty texture packed with healthy fats and plant protein, while spiralled butternut squash offers a nutrient-dense, vitamin-rich alternative to standard pasta.


Ingredients

  • For the Sauce:
    • 1 cup cooked brown or green lentils
    • 1/2 cup raw walnuts, finely chopped
    • 1 tbsp olive oil
    • 1 medium yellow onion, finely diced
    • 2 cloves garlic, minced
    • 1 cup crushed tomatoes (no added sugar)
    • 2 tbsp tomato paste
    • 1 tsp dried oregano
    • 1 tsp dried basil
    • Salt and black pepper to taste
  • For the Base:

Instructions and Method

  1. Toast the Walnuts: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the finely chopped walnuts and sauté for 2–3 minutes until lightly toasted and fragrant.
  2. Sauté Aromatics: Add the diced onion and minced garlic to the skillet. Cook for about 4–5 minutes until the onions are soft and translucent.
  3. Simmer the Sauce: Stir in the cooked lentils, crushed tomatoes, tomato paste, oregano, and basil. Reduce heat to low, cover, and let the mixture simmer for 15 minutes, allowing the flavours to meld and thicken. Season with salt and pepper to taste.
  4. Prepare the Squash Noodles: In a separate skillet, heat 1 teaspoon of olive oil over medium heat. Add the spiralled butternut squash noodles and sauté gently for 4–6 minutes until tender-crisp. Avoid overcooking to keep them from becoming soggy.
  5. Assemble: Divide the warm butternut squash noodles among shallow bowls and spoon the hearty lentil-walnut Bolognese generously over the top.

Tips for Success & Diabetes Prevention

  • Prioritise Low Glycemic Load: Substituting traditional wheat pasta with spiralled butternut squash significantly reduces the overall carbohydrate load, preventing rapid blood sugar spikes.
  • Harness Healthy Fats and Fibre: The combination of walnuts (rich in omega-3 fatty acids) and lentils (high in soluble fibre) slows down carbohydrate digestion, promoting sustained insulin sensitivity and prolonged fullness.
  • Control Hidden Sugars: Always check store-bought crushed tomatoes or tomato paste labels to ensure there are no added sugars, which can interfere with blood sugar management.


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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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