Showcasing the Mediterranean diet and Asian diet  




Lentil tuna spaghetti Bolognese
A deliciously different fiber-rich version of spaghetti Bolognese using brown lentils and flaked canned tuna instead of ground beef. This recipe makes two large servings or 4 small servings.

3 tablespoons extra virgin olive oil
1 onion—finely chopped
1 carrotfinely diced
1 stalk celeryfinely chopped
3 cloves garlicfinely chopped
½ teaspoon dried oregano
½ cup white wine
3 tablespoons tomato paste
14 oz (420g) canned tomatoeschopped
1 teaspoon salt
½ teaspoon freshly ground black pepper
½ lb (250g) dried spaghetti
14 oz (420g) canned brown lentilsrinsed and drained
6 oz (180g) canned light tuna in olive oildrained and flaked

HEAT 2 tablespoons of the oil in a frying pan over a medium heat and cook the onion, carrot and celery, covered, for 8 minutes, stirring occasionally. ADD the garlic and oregano and cook for 2 minutes. ADD the wine, tomato paste, tomatoes, salt and pepper, bring to the boil, then reduce the heat to medium and cook, covered, for 10 minutes. WHILE the sauce is simmering, cook the pasta. ADD the lentils, tuna and reserved tablespoon of olive oil to the sauce and cook, covered, for a further 5 minutes. DRAIN the cooked pasta into a colander and put the sauce in the bottom of the pot. TOP with the hot pasta and toss together gently to combine. SERVE topped with a little grated Parmesan cheese.

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