High Protein Molho Bolonhesa
Elevate your pasta nights with this hearty and nutritious High Protein Molho Bolonhesa recipe! This rich, Italian-inspired sauce combines lean ground turkey and nutrient-packed red lentils for a protein boost that’s perfect for fueling your day. Aromatic vegetables like onions, carrots, and celery create a flavorful base, while canned tomatoes and tomato paste add a luscious, tangy depth. Simmered with Italian herbs and a splash of broth, the sauce develops a velvety texture, while fresh basil brings a burst of freshness to every bite. Ready in just an hour with minimal prep, this wholesome dish pairs beautifully with pasta, zoodles, or whole grains, and is crowned with a sprinkle of Parmesan cheese for indulgent flair. Perfect for meal prep or family dinners, this healthy Molho Bolonhesa will quickly become a staple in your recipe collection! Keywords: high protein bolognese, lean turkey sauce, healthy pasta recipe, red lentil bolognese.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 large Garlic cloves, minced
- 1 large Carrot, finely diced
- 1 medium Celery stalk, finely diced
- 500 grams Lean ground turkey
- 800 grams Canned diced tomatoes
- 2 tablespoons Tomato paste
- 1 cup Chicken or vegetable broth
- 2 teaspoons Dried Italian herbs
- 1 cup Red lentils, rinsed
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 cup Fresh basil leaves, chopped
- 0.5 cup Parmesan cheese, grated, for serving
Instructions
Heat the olive oil in a large skillet or heavy-bottomed pot over medium heat.
Add the chopped onion and sauté for about 3-4 minutes until translucent.
Stir in the minced garlic, diced carrot, and celery. Cook for another 5 minutes, stirring occasionally, until the vegetables have softened.
Increase the heat to medium-high and add the lean ground turkey to the skillet. Cook, breaking up the meat with a wooden spoon, until the turkey is no longer pink.
Stir in the canned diced tomatoes and tomato paste, mixing well to combine.
Pour in the chicken or vegetable broth and bring the mixture to a simmer.
Add the dried Italian herbs, red lentils, salt, and black pepper to the sauce. Stir to incorporate.
Reduce the heat to low, cover the pot, and let the sauce simmer gently for about 30 minutes, or until the lentils are tender and the sauce has thickened. Stir occasionally to prevent sticking.
Taste the sauce and adjust seasoning if necessary.
Before serving, stir in the fresh chopped basil leaves.
Serve the Molho Bolonhesa over your choice of pasta, zoodles, or whole grains, and top with grated Parmesan cheese if desired.
Nutrition Facts
Calories |
2186 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 123.6 g | 158% | |
| Saturated Fat | 40.9 g | 204% | |
| Polyunsaturated Fat | 9.5 g | ||
| Cholesterol | 445 mg | 148% | |
| Sodium | 6626 mg | 288% | |
| Total Carbohydrate | 109.0 g | 40% | |
| Dietary Fiber | 41.0 g | 146% | |
| Total Sugars | 43.1 g | ||
| Protein | 176.6 g | 353% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 1919 mg | 148% | |
| Iron | 23.1 mg | 128% | |
| Potassium | 4958 mg | 105% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
