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Summery lentil ragu recipe

1 rating

In partnership with Diabetes UK

Who says a hearty ragu is reserved for the colder months? This summery take on a winter warmer is flavoursome and filling, as well as providing 2 of your 5-a-day and being high in fibre. Rustle it up in just half an hour for family and friends – delicious! See method

Serves 6
Takes 30 mins
284 calories / serving
Freezable
Healthy
Vegan
Vegetarian
Dairy-free

Ingredients

½ tbsp olive oil
1 onion, finely chopped
4 garlic cloves, finely chopped
3 courgettes, trimmed and peeled into ribbons, seedy core chopped
½ tbsp dried oregano
500g carton Italian passata
250g baby plum tomatoes, halved
2 x 390g tins green lentils in water, drained
250g wholewheat spaghetti
10g fresh parsley, leaves picked and roughly chopped
1 lemon, zested

2 of your 5-a-day and high in fibre

Each serving contains

Energy
1195kj
284kcal 14%
Fat
3g 5%
Saturates
1g 4%
Sugars
8g 9%
Salt
0.3g 4%

of the reference intake
Carbohydrate 43.8g Protein 13.7g Fibre 11.4g

Method

Heat the oil in a saucepan over a medium heat and cook the onion for 5-6 mins, stirring occasionally, until beginning to soften. Add the garlic, chopped courgette core and oregano and cook for another 1-2 mins until fragrant.
Stir in the passata, fresh tomatoes and lentils. Rinse out the passata carton with a little water (about 50ml), add to the pan, then bring to the boil. Simmer vigorously over a medium heat for 12-15 mins, stirring occasionally, until thickened slightly. Season.
Meanwhile, cook the pasta to pack instructions, adding the courgette ribbons for the last 1 min of cooking time. Drain well.
Stir half the ragu into the spaghetti and courgette ribbons, then divide among bowls and top with the remaining ragu. Scatter over the parsley and lemon zest to serve, along with an extra crack of black pepper.

Freezing and defrosting guidelines

Freeze sauce only. In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.

See more Vegan recipes