Red lentils melt into the tomato in 15 minutes and give a meaty texture. Walnuts add richness and omega-3 fat, and they take the place of the usual ground beef.
This is one of our pcos recipes, and the total time is 25 minutes. To see why these foods help, read our guide to insulin resistance and PCOS or the full overview of insulin resistance.
Red Lentil Walnut Bolognese
Sauce
- 1 tbsp (15 ml) olive oil
- 1 onion, finely chopped
- 1 carrot, grated
- 2 garlic cloves, minced
- 2 tbsp tomato paste
- 1 tsp dried oregano
- 1 cup (200 g) red lentils, rinsed
- 1 can (14 oz / 400 g) crushed tomatoes
- 2 1/2 cups (600 ml) low-sodium broth or water
- 1/2 cup (60 g) walnuts, finely chopped
- Salt, pepper and 1 tsp red wine vinegar
To serve
- 8 oz (225 g) chickpea or red lentil spaghetti
- Grated Parmesan and basil
Method
- Boil a large pot of salted water for the pasta. Cook the pasta 1 minute less than the package says, then drain, saving a cup of the cooking water.
- Meanwhile, heat the oil in a deep skillet over medium heat. Cook the onion and carrot 4 minutes. Add the garlic, tomato paste and oregano and stir 1 minute.
- Add the lentils, tomatoes and broth. Simmer 12 to 15 minutes, stirring now and then, until the lentils are completely soft.
- Stir in the walnuts and red wine vinegar. Season with salt and pepper. Add splashes of pasta water if it is too thick.
- Toss with the pasta or spoon over the top. Serve with Parmesan and basil.
Approximate per serving: 520 calories, 27 g protein, 15 g fiber. Values are estimates and vary with brands and portions.
Why this works for pcos
- Fiber and protein from the sauce. Lentils supply about 11 g of fiber per quarter of the pot.
- Pasta swap. Chickpea or red lentil pasta has more fiber and protein than regular pasta and a lower glycemic effect.
- Walnut fat. Contributes omega-3 ALA and slows digestion.
The same principles are explained in detail in our insulin resistance and PCOS guide. For more ways to add fiber to meals, see the fiber guide.
Make it your own
- Cook the pasta until just al dente; firmer pasta raises blood sugar less.
- Freeze the sauce in portions for up to 3 months.
- For a lower-carb plate, serve over zucchini noodles.
More pcos recipes
- Spinach White Bean Skillet Egg Bake (20 Minutes)
- Tofu Tomato Ginger Soup with Edamame (20 Minutes)
- Quick Coconut Chicken and Chickpea Curry
- Zucchini Ribbon Salad with Chicken and Goat Cheese
- Cottage Cheese Berry Chia Bowl (5 Minutes)
Every recipe here avoids added sugar, refined flour and high-load fruit. Learn how glycemic index and glycemic load work.
Please note. This page is for education and is not medical advice. If you take insulin or medication that can cause low blood sugar, such as a sulfonylurea, talk to your care team before making large changes to what you eat. Read our medical disclaimer.