Lentil bolognese

Dinner

Item Rating: 83/100

1 serving (250 grams) contains 300 calories, 15.0 grams of protein, 7.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		283.0
% Daily Value*
Total Fat		6.6 g	8%
	Saturated Fat	0.9 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		566.0 mg	24%
Total Carbohydrates		42.5 g	15%
	Dietary Fiber	11.3 g	40%
	Sugars	7.5 g
protein		14.2 g	28%
Vitamin D		0 mcg	0%
Calcium		75.5 mg	5%
Iron		3.3 mg	18%
Potassium		660.4 mg	14%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 59 cal (20.8%)

Protein: 56 cal (19.8%)

Carbs: 170 cal (59.4%)

About Lentil bolognese

Lentil Bolognese is a plant-based variation of the traditional Italian meat-based Bolognese sauce. It replaces ground meat with lentils, offering a rich, hearty texture and flavor. Originating from Bologna, Italy, the classic Bolognese sauce is typically used as a pasta topping, but this lentil version is a popular alternative in vegetarian and vegan cuisine. Lentils are a powerhouse legume, low in fat yet rich in protein, fiber, and essential nutrients such as folate, iron, and potassium. This dish is not only satisfying but also an excellent way to boost your daily intake of legumes and meet dietary fiber needs while reducing saturated fats typically found in meat-based sauces.

Health Benefits

• High fiber content supports digestion and helps regulate blood sugar levels, providing 15.6g of fiber per cup of cooked lentils.
• Rich in plant-based protein with approximately 18g of protein per cooked cup, making it an excellent meat alternative.
• Excellent source of folate (90% of the daily value per cup of cooked lentils), which supports red blood cell production and neural health.
• High in iron (6.6mg per cup cooked, covering 37% of daily needs for men), helping to combat fatigue and support oxygen transport.
• Contains potassium (731mg per cup cooked), which helps maintain healthy blood pressure levels.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free (if pasta is gf), high-fiber

Not suitable for: Low-carb, low-fiber diets

Selection and Storage

Store lentil Bolognese in an airtight container in the refrigerator for up to 4-5 days, or freeze for up to 3 months for longer preservation. Reheat gently on the stove or in the microwave.

Common Questions About Lentil bolognese Nutrition

Is lentil bolognese high in protein?

Yes, lentil bolognese is a good source of protein, especially for a plant-based dish. Lentils contain approximately 9 grams of protein per 1/2 cup cooked, making this dish a nutritious alternative to traditional meat-based bolognese.

Can I eat lentil bolognese on a keto diet?

Lentil bolognese is generally not compatible with a keto diet due to the carbohydrate content in lentils. Lentils contain about 20 grams of carbohydrates per 1/2 cup cooked, which may exceed keto-friendly limits depending on your daily carb intake.

What are the health benefits of lentil bolognese?

Lentil bolognese offers several health benefits, including being rich in fiber, which aids digestion, and containing essential nutrients such as iron, folate, and potassium. It is also low in saturated fat and cholesterol, making it heart-healthy compared to a meat-based variant.

What is the recommended serving size for lentil bolognese?

A typical serving size for lentil bolognese is about 1 to 1 1/2 cups. This serving provides a balanced amount of protein, fiber, and carbohydrates. Pairing it with a light salad or a whole grain like quinoa can make it a complete meal.

How does lentil bolognese compare to traditional meat bolognese?

Lentil bolognese is lower in saturated fat and cholesterol compared to traditional meat bolognese, making it a heart-healthier option. While it has less protein than a meat version, it compensates by being higher in fiber and containing plant-based nutrients. Lentils hold flavor well and can create a similarly hearty texture.

Data Sources & Scientific References