Hearty Lentil Bolognese: Plant-Based Iron in Every Bite

Traditional Bolognese sauce gets a nutritious upgrade in this plant-based version that delivers exceptional flavor alongside a healthy dose of iron and fiber. This Lentil Bolognese transforms humble green lentils into a rich, hearty sauce that rivals any meat-based version while providing nutrients your body needs to thrive.

For those seeking to increase their iron intake through plant-based sources, lentils are nutritional powerhouses. This recipe makes it easy to incorporate them into a familiar, comforting dish that works beautifully for meal prep and feeds the whole family.

Nutrition That Satisfies

Green lentils form the foundation of this sauce, providing plant-based protein and a substantial amount of iron in every serving. Unlike red lentils that break down completely, green lentils hold their shape during cooking, creating a texture remarkably similar to traditional ground meat Bolognese while delivering 8 grams of fiber per serving.

The combination of carrots, celery, and tomatoes provides vitamin C that enhances iron absorption from the lentils. Tomatoes also contribute lycopene, an antioxidant that supports cardiovascular health, while the aromatic base of onions and garlic delivers compounds that promote circulation and overall wellness.

This sauce demonstrates an important principle for plant-based iron absorption: pairing iron-rich foods with vitamin C sources significantly increases how much iron your body can use. The crushed tomatoes in this recipe serve double duty, providing both rich flavor and the vitamin C needed to maximize the lentils' iron benefits.

Lentil Bolognese Recipe

Serves: 6
Prep Time: 15 minutes | Cook Time: 45 minutes | Total: 60 minutes

Ingredients

1 tablespoon olive oil
1 yellow onion, finely chopped (about 1 cup)
1 carrot, finely chopped (about ½ cup)
1 celery stalk, finely chopped
3 garlic cloves, minced
1 teaspoon dried basil
1 teaspoon dried oregano
½ teaspoon crushed red pepper flakes (optional)
¾ cup dry green lentils
1 tablespoon maple syrup
1 (28 oz) can crushed tomatoes (no salt added preferred)
2½ cups water
Fine sea salt to taste
Optional: fresh lemon juice or balsamic vinegar to finish

Instructions

Sauté the vegetables. In a large 6-quart pot, heat olive oil over medium-high heat. Add onion, carrot, and celery. Sauté until tender, about 5-7 minutes.
Add aromatics and spices. Stir in garlic, basil, oregano, and red pepper flakes. Cook for 1 minute until fragrant.
Combine and simmer. Add lentils, maple syrup, crushed tomatoes, water, and 1 teaspoon salt. Stir well and bring to a boil.
Cook the lentils. Once boiling, reduce heat to a gentle simmer. Cook uncovered for 40-45 minutes, stirring occasionally to prevent sticking. The sauce is ready when lentils are tender and easily mashed with a fork.
Season and finish. Taste and adjust salt as needed, adding up to another teaspoon. Brighten the sauce with a squeeze of fresh lemon juice or splash of balsamic vinegar if desired.
Serve. Spoon over your favorite cooked pasta. Store leftovers in an airtight container in the refrigerator for up to a week, or freeze for up to 3 months.

Make It Your Own

This versatile sauce adapts easily to your preferences and pantry staples:

Vary the lentils: Use red lentils for a smoother sauce with 15 minutes shorter cooking time, or try black lentils for a firmer texture

Add vegetables: Stir in diced zucchini, bell peppers, or mushrooms with the aromatics for extra nutrients

Boost richness: Add a splash of red wine when you add the tomatoes, or stir in a tablespoon of tomato paste for deeper flavor

Serve creatively: Use as pizza sauce, stuff into bell peppers, layer in lasagna, or serve over zucchini noodles for a lighter meal

Enhance freshness: Top with fresh basil, nutritional yeast for a cheesy flavor, or a drizzle of high-quality olive oil

Meal Prep Made Simple

This Lentil Bolognese is meal prep perfection. The sauce actually improves in flavor as it sits, making it ideal for Sunday batch cooking. Make a double batch and freeze portions in individual containers for quick weeknight dinners that require nothing more than boiling pasta.

The sauce thaws beautifully and reheats on the stovetop or in the microwave. Pair with whole wheat pasta for additional fiber and B vitamins, or serve over spiralized vegetables for a lighter option. Either way, you'll have a nutrient-dense meal ready in minutes.

Nourishing Your Body with Plants

Managing your iron levels doesn't require meat at every meal. This Lentil Bolognese proves that plant-based sources can be both delicious and nutritionally powerful. The combination of lentils' iron content with the vitamin C from tomatoes creates a meal that actively supports your blood health while satisfying comfort food cravings.

Whether you're exploring more plant-based meals, looking for budget-friendly protein sources, or simply wanting to add variety to your dinner rotation, this sauce delivers on all fronts. It's proof that nourishing your body can be as simple as a pot of simmering lentils and good ingredients.

Share your Lentil Bolognese creations with us using #SanguinaRecipes and tag us on Facebook, Twitter, or Instagram. We love seeing how you make these recipes your own!