Thursday, February 10, 2011

Tuna Lentil Spaghetti Bolognese

Seeing as this is my third blog post in 2 days I don't really have much to say.
Dinner tonight used to be a staple of ours a few months ago, but then seemed to get forgotten. We were trying to use up what we ingredients we had in the kitchen without going shopping, and everything pointed to this.

I really like it. It gives you spaghetti bolognese without the heavy mince, most of the bulk seems to come from the lentils so its clearly good for you. And it makes 1 tin of tuna go an incredibly long way. Vix and I both had a healthy helping full, and even Jasmine ate it (the soon to be 5 year old, I'm pretty amazed she ate lentils), and there's probably enough leftovers for the everybody to eat the same for lunch tomorrow.

Stoked. My healthy eating mission is picking up steam.

Recipe from again.

3 tbspn olive oil
1 onion - finely chopped
1 carrot - finely diced
1 stalk celery - finely chopped (I didn't have any so used green pepper. Worked just as well.)
3 cloves garlic - finely chopped
1/2 tspn dried oregano
1/2 cup white wine
3 tbspn tomato paste
420g tin of chopped tomatoes
420g tin of lentils - rinsed and drained.
180g tin of tuna in olive oil. - drained and flaked.

Heat 2 tablespoons of oil in a frying pan over medium heat.
Cook onion, carrot and celery, covered, for 8 minutes, stirring sometimes.
Add garlic and oregano and cook for 2 minutes.
Add wine, tomato paste, tomatoes, salt and pepper.
Bring to the boil, then reduce heat to medium and cook, covered, for 10 minutes.
Make the spaghetti while this is going on.
Then add the lentils, tuna and last tablespoon of olive oil to the sauce and cook, covered, for 5 minutes.

Serve, topped with a little grated Parmesan.

Nutritional info (Once again worked out at
Assume the above recipe is 6 servings.
Based on recipe using green pepper, rather than celery.

Calories 399kCal
Total Fat 9g (14% Daily Value for 2000kCal diet)
 - Saturated Fat 1g (7% Daily Value)
Total Carbs 58g (19%)
 - Dietary Fiber 7g (28%)
 - Sugars 5g
Protein 19g

Vitamin A 39%
Vitamin C 46%
Calcium 5%
Iron 23%

Other nutrition info from NutritionData:
Complete Amino Acid score indicating a complete or high-quality protein.
"The good: This food is low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Protein and Vitamin C, and a very good source of Selenium."
Also there's Omega-3 (388mg) and Omega-6 (1193mg) fatty acids.
46% of Daily Value Vitamin C,
10% DV of Vitamin E,
15% DV of Vitamin K
Niacin, Vitamin B6, Folate ( I don't know what any of this means, but maybe I'll try to figure it out sometime soon.)
Minerals include:
Magnesium - 15% DV
Phosphorus - 23% DV
Zinc - 10% DV
Selenium 82% DV

Actually I definitely think I'm going to need to do a bit more Nutrition research.
Seems from the above that there's more to these shenanigans than Carbs, Protein and Fat.
I will keep you informed.

Happy eating.

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