Your Recipe

Lentil bolognese

Zutat  Menge  Kalorien 
Karotten, roh 216g 89kcal
Sellerie 120g 19kcal
Zwiebeln 220g 88kcal
Tomaten 800g 144kcal
Knoblauch 9g 13kcal
Olivenöl 42g 371kcal
Lorbeerblatt 0.6g 2kcal
Oregano getrocknet 3.6g 10kcal
Thymian getrocknet 2.8g 8kcal
Tomatenpüree, ohne Salzzusatz 29.8g 11kcal
Gemüsebrühe[pl:]Bulion warzywny 1000g 50kcal
Linsen, rosa oder rot, roh 500g 1790kcal
Spaghetti, trocken 500g 1855kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
3 tbsp olive oil
2 onions, finely chopped
3 carrots, finely chopped
3 celery sticks, finely chopped
3 garlic cloves, crushed
500g bag dried red lentils
2 x 400g cans chopped tomatoes
2 tbsp tomato purée
2 tsp each dried oregano and thyme
3 bay leaves
1l vegetable stock
500g spaghetti
parmesan or vegetarian cheese, grated, to serve

Method
STEP 1
Heat the oil in a large saucepan and add the onions, carrots, celery and garlic. Cook gently for 15-20 mins until everything is softened. Stir in the lentils, chopped tomatoes, tomato purée, herbs and stock. Bring to a simmer, then cook for 40-50 mins until the lentils are tender and saucy – splash in water if you need. Season.

STEP 2
If eating straight away, keep on a low heat while you cook the spaghetti, following pack instructions. Drain well, divide between pasta bowls or plates, spoon sauce over the top and grate over some cheese. Alternatively, cool the sauce and chill for up to 3 days. Or freeze for up to 3 months. Simply defrost portions overnight at room temperature, then reheat gently to serve.

Nährwertangaben 
Portionsgröße  574 g | ml
Menge pro Portion  742
3103
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 11g 14%
Gesättigte Fettsäuren  1.7g 8%
Natrium 555mg 24%
Gesamte Kohlenhydrate  131g 48%
Ballaststoffe  16g 56%
Zucker  10g
Protein  33g 67%
Vitamin D 0mcg 0%
Kalzium 127mg 10%
Eisen  8.9mg 50%
Kalium 1351mg 29%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 386.497 mcg 43%
Thiamin [B1] 0.64 mg 53%
Riboflavin [B2] 0.254 mg 20%
Niacin [B3] 4.234 mg 26%
Pantothensäure [B5] 1.097 mg 22%
Vitamin B6 0.716 mg 42%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 229.479 mcg 0%
Vitamin C 27.095 mg 30%
Vitamin D 0 mcg 0%
Vitamin E 2.362 mg 16%
Vitamin K 38.682 mcg 32%
Betain 0.276 mg 0%
Cholin 17.698 mg 3%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  130.8 g 48%
Sugars 10.5 g 21%
Ballaststoffe  15.8 g 56%
Carbohydrate 13.9 g 0%
Netto-Kohlenhydrate 120.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.33 g 0%
Arginin 2.118 g 0%
Asparaginsäure 3.147 g 0%
Cystein 0.531 g 0%
Glutaminsäure 7.923 g 0%
Glycin 1.276 g 0%
Histidin 0.878 g 0%
Isoleucin 1.395 g 0%
Leucin 2.43 g 0%
Lysin 1.801 g 0%
Methionin 0.318 g 0%
Phenylalanin 1.66 g 0%
Prolin 2.237 g 0%
Serin 1.545 g 0%
Threonin 1.255 g 0%
Tryptophan 0.363 g 0%
Tyrosin 0.803 g 0%
Valin 1.595 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 127.06 mg 10%
Kupfer 1.49 mg 165%
Fluorid 5.42 mcg 0%
Eisen  8.92 mg 50%
Magnesium 124.14 mg 30%
Mangan 2.58 mg 112%
Phosphor 473.75 mg 38%
Kalium 1350.68 mg 29%
Selen 53.27 mcg 97%
Natrium 555.36 mg 24%
Zink 4.71 mg 43%
andere
Nährstoff Menge  DV
Wasser 392.99 g 0%
Asche 6.571 g 0%