MUSHROOM & LENTIL RAGU

meal prepdinner
Written By Flóra Szalai

WARMING MUSHROOM & LENTIL RAGU

Lentils are underrated. They are high in protein, high in fibre and they add the perfect texture to a delicious vegan ragu like this one. It’s hearty, warming and cosy — just want you want after a long day at your desk. Serve with a slice of bread or your favourite wholegrain spaghetti and your balanced dinner is ready for you.


Prep Time: 20-25 min

INGREDIENTS

  • 1 tbsp olive oil

  • 1 medium onion, finely chopped

  • 1 clove garlic, minced

  • 1 carrot, finely diced

  • 200g mushrooms, diced

  • 1 x 400g can brown lentils, drained + rinsed

  • 1 x 400g can chopped tomatoes

  • 2 tbsp tomato paste (sundried is best)

  • 2 tsp dried oregano or Italian herbs

  • 1 tsp smoked paprika

  • ½ cup vegetable stock

  • Salt + black pepper, to taste

    SERVE WITH wholegrain pasta or alterantive grains/slice of bread/jacket spud
    ADD some extra protein of choice (optional), such as tempeh, tofu, poached egg, grilled fish etc.

METHOD

  1. Heat olive oil in a large pot. Add onion, garlic and carrot. Cook for 3-5 mins until softened.

  2. Add mushrooms and cook for 2-3 mins until slightly browned.

  3. Stir in the lentils, chopped tomatoes, tomato paste, herbs, paprika, and stock.

  4. Bring to a boil, then reduce the heat to low. Cover and simmer 25-30 min until lentils are tender. Allow it to cool and store in an air-tight container for up to 4 days.

  5. To serve, heat through and enjoy alongside wholegrain pasta and extra greens. Also pairs well with extra proteins like a poached egg or a piece of grilled fish or chicken.

  • Per Serving (makes 3) without additional protein or sides like pasta

    • Calories: ~220 kcal

    • Protein: ~11g*

    • Carbohydrates: ~30 g

    • Fibre: ~9g

    • Fat: ~9 g

      Monounsaturated fat: ~4.5 g
      Polyunsaturated fat: ~0.8 g
      Saturated fat: ~0.7 g

    • Iron: ~3 mg

    • Calcium: ~60 mg

    • Potassium: ~700 mg

    • Magnesium: ~ 45 mg

    • Folate: ~120 µg

    • Vitamin A: ~250 µg

    • Vitamin C: ~18 mg

    • Zinc: ~1.6mg

      *Add chicken, fish, tofu or tempeh to bring protein to ~30–40 g per meal

    All values are an estimate.

These recipes are provided for inspiration. They are not prescriptive meal plans or serve as medical advice. We encourage you to listen to your body, honour your hunger and fullness, and adapt meals to suit your individual needs and preferences.

Flóra Szalai
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