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Nutrition in LENTILS and smashed potatoes with vegetable ragu recipe

Down for an easy dinner that’s super juicy and packing a nutritious punch? I got you… You can make a big batch of this delicious veggie ragu / bolognese and eat it a few ways. This is just one way to enjoy it and most definitely a hit for the potato lovers too!

A few nutrition facts about LENTILS for you to take with you:

  • Rich in amino acids from plants (obv!) which are the building blocks for proteins. Proteins support growth, development and repair of tissues, they are responsible for the synthesis of hormones and to deliver messages throughout the body, for the production of enzymes, transportation of nutrients and to deliver energy – when we talk about protein being important in the diet it goes far beyond the way it’s often perceived in weight loss world
  • Full of fibre to keep your bowels regular, your appetite satisfied and reducing the absorption of LDL or bad cholesterol in the body – win!
  • Chockers with iron which lack in a vegetarian or vegan diet, so a great way to up your intake is throwing a cup of lentils into meals – they’re also a similar texture and absorb flavour as does mince meat for example so a great means of transitioning meals that may use meat too

VEGETABLE RAGU WITH SMASHED POTATOES

Serves about 2-3 (great for a packed lunch the next day)

Gluten free : Dairy Free : Vegan

 

3 tablespoons extra virgin olive oil

1 medium (120G) brown onion, peeled and diced

2 clove garlic, peeled and sliced

1 medium (110g) carrot, diced

1 medium (160g) zucchini, diced

1 cup cooked or tinned (rinsed and drained) lentils

2 tablespoons finely chopped herbs such as parsley and basil plus extra for garnish

3 tablespoons kalamata olives

1 1/2 cups tomato passata

12 small white potatoes (500g cooked weight), boiled

2 tablespoons nutritional yeast (or parmesan if preferred)

Preheat oven to 200C. Heat 1 tablepsoon extra virgin olive oil in a frypan on medium heat. Add onion, garlic and carrot and cook for 4-5 minutes. Add zucchini, lentils, herbs, olive and passata, season with sea salt and black pepper and bring to a simmer for 10-15 minutes. Whilst ragu is cooking, smash the potatoes on a large baking tray lined with greaseproof paper, drizzle with 2 tablespoons extra virgin olive oil,  sprinkle with nutritional yeast (parmesan if you prefer) season with sea salt and black pepper then place in oven to cook for 15 minutes. Once cooked, spread vegetable ragu over the potatoes top with herbs to garnish and serve.

Jacqueline Alwill

Jacqueline is an Accredited Nutritional Medicine Practitioner specialising in family and early childhood nutrition and gut health. She writes for several media publications, hosts a regular nutrition segment on Channel 7 and in 2016 published her first book, "Seasons to Share" (Murdoch Books). Jacqueline is passionate about working with corporations and brands to support and educate their community and audience and is currently a media spokesperson and ambassador for Remedy Drinks, Eimele Australia, Woolworths, Kitchenaid and Nutrition Director at Bondi Bubs Wholefoods. She is mum to Jet and outside her working hours you'll find her with her family in the surf, on the beach, or out and about in nature.

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