A new family favourite It’s time we gave lentils a little appreciation Writing | Aliya Porter
F
amily time is precious. Whether you’re stopping a toddler from peeling the wallpaper off the walls, ferrying to and from after school clubs, or juggling work and family life, shoving a ready meal in the oven can feel like the only option. But while convenient, ready-prepared food can be expensive. And if it’s lacking nourishing ingredients, it can impact your overall health, sleep, and behaviour. Fortunately, the alternative doesn’t have to take ages to prepare, or break the bank. Giving children slow-release carbohydrates, and increasing their fibre intake, can help to improve concentration, help them sleep better, and reduce constipation. Slow-release carbohydrates are whole grains, such as wholewheat pasta, oats, quinoa, and wholemeal bread. Fibre can be found in fruits and vegetables, pulses (lentils and beans), and whole grains. Lentils are a really good ingredient to include in family meals. They are versatile, cheap, and can be quick to prepare – perfect for busy family life.
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From a nutrition perspective, they’re great too, as they are a good source of fibre (something many of us are lacking) and plant-based protein. They are also a source of B vitamins, iron, potassium, zinc, and magnesium. This lentil bolognese recipe is ideal for the whole family, especially for children who love pasta. The sauce isn’t just good with pasta though! You could make it into a lasagne, or top it with mashed sweet potato and cheese, and bake for a delicious vegetarian twist on a traditional shepherd’s pie.
Lentil bolognese Serves 4 Ingredients • Vegetable oil (to sauté) • 4 sticks celery, chopped • 4 garlic cloves, crushed • 1 carrot, diced • 2 courgettes, grated • 150g dried red lentils • 1 tin of chopped tomatoes • 1 tin of water (using tomato tin) • 2 tsp dried thyme • Black pepper to taste • 300g wholemeal pasta
Method: • Sauté the celery, garlic and carrot for a few minutes in the oil. • Add the courgette and lentils, sauté for a further 3 minutes. • Add the tomatoes, water, and bring to a boil. Once boiling, lower the heat, and simmer for 20 minutes or until the lentils are soft. • Stir in the thyme and season with black pepper. • In another pot, bring the water to a boil. Add the pasta, and cook until al dente. • Serve with wholemeal pasta, and a side salad.
