High-Protein Lentil Bolognese
A thick, meal-prep-friendly lentil bolognese with lean turkey and red lentils for big protein, steady energy, and easy weeknight reheats. Freezer-friendly, holds up great on pasta, zucchini noodles, or rice.
This is the kind of sauce you make once and eat all week. Red lentils cook fast, add protein and fiber, and help the bolognese turn thick and hearty without babysitting the pot. Portion it out, stack it in the fridge, and you’ve got quick lunches and dinners on autopilot.
Total Time
45 min
Prep Time
10 min
Cook Time
35 min
Servings
6
Ingredients
Base
- •1 tbsp olive oil
- •1 medium yellow onion, finely diced
- •2 medium carrots, finely diced
- •2 celery stalks, finely diced
- •4 cloves garlic, minced
Protein + Lentils
- •1 lb (450 g) 93% lean ground turkey (or extra-lean beef)
- •1 cup (190 g) dry red lentils, rinsed and drained
Sauce + Seasoning
- •2 tbsp tomato paste
- •1 can (28 oz / 794 g) crushed tomatoes
- •2 cups (480 ml) low-sodium chicken broth (or water)
- •1 tsp dried oregano
- •1 tsp dried basil
- •1/2 tsp smoked paprika (optional)
- •1/4–1/2 tsp red pepper flakes (optional)
- •1 1/2 tsp kosher salt, plus more to taste
- •1/2 tsp black pepper
- •1 tbsp balsamic vinegar (or 1 tsp brown sugar) to balance acidity
Finish + Serving (optional)
- •2 cups (60 g) baby spinach, stirred in at the end (optional)
- •1/4 cup (15 g) chopped fresh parsley or basil (optional)
- •Grated Parmesan, to serve (optional)
- •Cooked pasta, zucchini noodles, or rice, for meal prep
Instructions
- 1
Heat olive oil in a large pot or Dutch oven over medium-high heat. Add onion, carrots, and celery and cook 6–8 minutes, stirring, until softened.
- 2
Add garlic and cook 30 seconds until fragrant.
- 3
Add ground turkey. Cook 5–7 minutes, breaking it up, until no longer pink.
- 4
Stir in tomato paste, oregano, basil, paprika (if using), and red pepper flakes (if using). Cook 1 minute to toast the paste and spices.
- 5
Add crushed tomatoes, broth, rinsed lentils, salt, and pepper. Bring to a boil, then reduce to a steady simmer.
- 6
Simmer 18–22 minutes, stirring every few minutes, until lentils are tender and the sauce is thick. If it gets too thick before lentils are done, add a splash of broth or water.
- 7
Stir in balsamic vinegar. Add spinach (if using) and cook 1–2 minutes until wilted. Taste and adjust salt/pepper.
- 8
Meal prep: cool slightly, portion into containers, and pair with your carb of choice (pasta/rice) or veggies (zoodles). Refrigerate up to 4 days or freeze up to 3 months.
Nutrition Facts
Per serving
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition calculated automatically from ingredients.