Ingredients
2 teaspoons (10 ml) olive oil
1 medium onion, diced small
1 medium carrot, peeled and diced small
2 small celery stalks, diced small
1 small fennel bulb, diced small
4 cloves garlic, minced
2 tablespoons (30 ml) white wine vinegar
2 cups (480 ml) low-sodium vegetable broth
1 cup (240 ml) green lentils
2 1/2 cups (600 ml) jarred or tetra-packed, no-salt-added, chopped or crushed tomatoes with juices
2 teaspoons (10 ml) dried oregano
2 teaspoons (10 ml) dried parsley
1 teaspoon (5 ml) dried basil
8 ounces (226 grams) wide whole-wheat pasta noodles such as linguine, fettuccine, tagliatelle or rigatoni
1/2 cup (120 ml) low-fat milk
1/4 teaspoon (1.25 ml) sea salt
1/2 teaspoon (1.25 ml) ground black pepper
Directions
In a large Dutch oven or saucepan, heat oil on medium-high. Add onion, carrot, celery, fennel and garlic. Cook, stirring often, until released water evaporates and brown bits begin to form on the bottom of the pot, about 15 minutes. Add vinegar, scraping any brown bits from the bottom of the pot as the liquid evaporates. Stir in the broth, 1 cup water, lentils, tomatoes, oregano, parsley and basil. Reduce heat to medium and simmer, partially covered, for 45 minutes, stirring occasionally.
Meanwhile, bring a large pot of water to a boil and prepare pasta according to package directions. Drain pasta and set aside.
Add milk to Bolognese and continue to simmer for an additional 10 minutes. Season with salt and pepper. Divide pasta among 4 bowls and top each with about 1 1/2 cups Bolognese.
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Serves: 4 | Serving Size: 4 ounces pasta, 1 1/2 cups lentil bolognese
Per serving: Calories: 337; Total Fat: 4g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 484mg; Carbohydrate: 68g; Dietary Fiber: 15g; Sugar: 8g; Protein: 13g