Cauliflower & lentil bolog­nese

Healthy Food Guide (Australia) - - CONTENTS -

Serves 4 (as a main) Cost per serve $4.50 Hands-on time 20 min Cook­ing time 3–4 hours


2 ta­ble­spoons olive oil 1 brown onion,

finely chopped 2 gar­lic cloves, crushed

or finely chopped 1 small head of cauliflower, coarsely grated or finely chopped ¼ cup red or white wine

(op­tional) 2 zuc­chini, finely grated 2 car­rots, finely grated 2 cel­ery stalks, finely chopped 1 x 400g can no-added-salt

brown lentils, rinsed, drained 1 x 400g can no-added-salt

diced or crushed toma­toes ¹⁄³ cup tomato paste 2 tea­spoons dried oregano 1 fresh or dried bay leaf


To serve 200g spaghetti 2 ta­ble­spoons grated parme­san Small hand­ful basil leaves 4 cups green salad

1 Put all the in­gre­di­ents into the slow cooker. Sea­son mix­ture well with sea salt and freshly ground black pep­per. Stir to com­bine and cook on low for 3–4 hours, or un­til cauliflower is very soft. 2 Cook the spaghetti ac­cord­ing to the packet in­struc­tions. Drain, re­serv­ing 1–2 ta­ble­spoons of the cook­ing wa­ter. Stir the wa­ter into the pasta sauce and serve the sauce over the spaghetti. 3 Scat­ter over the parme­san and the basil leaves, and serve with a green salad.


2402kJ/575cal Pro­tein 25.8g To­tal Fat 14.5g Sat Fat 3.5g Carbs 71.0g Su­gars 18.7g Fibre 19.6g Sodium 509mg Cal­cium 256mg Iron 6.3mg

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