Lunch: Lentil bolognese pasta
Directions
Begin by bringing a large pot of salted water to a boil.
As the water heats, dice half an onion (55g).
In a separate pot over medium heat, sauté the onion and 4 cloves of minced garlic (12g) with about 60ml of water until the onion softens.
Stir in 2 teaspoons of oregano (2g), ½ teaspoon each of red pepper flakes (1g) and iodized salt (3g). Cook for an additional minute.
When the first pot is boiling, add 16 oz. of chickpea pasta (396g) and cook for 7-8 minutes, or as per the package directions.
To the onion and garlic mixture, add 1 cup of dry red lentils (192g), 2 tablespoons of tomato paste (33g), 1 cup of tomato basil pasta sauce (60g), 3 cups of vegetable broth (633g), and 1 tablespoon of balsamic vinegar (16g). Stir well.
Increase the heat to bring the mixture to a boil, then lower the heat, cover, and let it simmer for about 30 minutes, or until the lentils are tender.
For the broccoli, place it in an air fryer basket and cook at 400F for 5 minutes. Shake the basket, season with salt and pepper, and continue cooking for another 5-10 minutes until desired crispiness is achieved. Set aside when done.
After the lentils are tender, stir in an additional tablespoon of balsamic vinegar (16g) to the bolognese for enhanced flavor. Cook for one more minute.
Garnish with a tablespoon of nutritional yeast (16g), a healthier alternative to parmesan cheese that's rich in vitamin B12. Finish with a sprinkle of fresh parsley.
Nutrition highlight
Lentils and chickpea pasta are high in dietary fiber, promoting digestive health and potentially aiding in weight management by increasing feelings of fullness.
