High Protein Molho Bolonhesa

Elevate your pasta night with this High Protein Molho Bolonhesa, a nourishing twist on the classic Italian-inspired meat sauce. Packed with lean ground turkey and protein-rich red lentils, this hearty dish is perfect for fueling active lifestyles while satisfying your taste buds. A fragrant medley of sautéed onions, garlic, carrots, and celery build the aromatic base, enhanced by dried Italian herbs, fresh basil, and a touch of tomato paste for depth and richness. Simmered to perfection, this protein-packed bolognese pairs beautifully with your favorite pasta, grain-free zoodles, or hearty whole grains. Top it off with a sprinkle of Parmesan for a wholesome, flavorful meal the whole family will love. Ready in just under an hour, this healthy dinner option is as practical as it is delicious!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 3 large Garlic cloves, minced
• 1 large Carrot, finely diced
• 1 medium Celery stalk, finely diced
• 500 grams Lean ground turkey
• 800 grams Canned diced tomatoes
• 2 tablespoons Tomato paste
• 1 cup Chicken or vegetable broth
• 2 teaspoons Dried Italian herbs
• 1 cup Red lentils, rinsed
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.25 cup Fresh basil leaves, chopped
• 0.5 cup Parmesan cheese, grated, for serving

Directions

Step 1

Heat the olive oil in a large skillet or heavy-bottomed pot over medium heat.

Step 2

Add the chopped onion and sauté for about 3-4 minutes until translucent.

Step 3

Stir in the minced garlic, diced carrot, and celery. Cook for another 5 minutes, stirring occasionally, until the vegetables have softened.

Step 4

Increase the heat to medium-high and add the lean ground turkey to the skillet. Cook, breaking up the meat with a wooden spoon, until the turkey is no longer pink.

Step 5

Stir in the canned diced tomatoes and tomato paste, mixing well to combine.

Step 6

Pour in the chicken or vegetable broth and bring the mixture to a simmer.

Step 7

Add the dried Italian herbs, red lentils, salt, and black pepper to the sauce. Stir to incorporate.

Step 8

Reduce the heat to low, cover the pot, and let the sauce simmer gently for about 30 minutes, or until the lentils are tender and the sauce has thickened. Stir occasionally to prevent sticking.

Step 9

Taste the sauce and adjust seasoning if necessary.

Step 10

Before serving, stir in the fresh chopped basil leaves.

Step 11

Serve the Molho Bolonhesa over your choice of pasta, zoodles, or whole grains, and top with grated Parmesan cheese if desired.

Nutrition Facts

Serving size	2386.4 grams (2386.4g)

Amount per serving	% Daily Value*
Calories	2186

Total Fat 123.60g	158%
Saturated Fat 40.90g	205%
Polyunsaturated Fat 9.50g
Cholesterol 445mg	148%
Sodium 6626mg	288%
Total Carbohydrate 109.00g	40%
Dietary Fiber 41.00g	146%
Total Sugars 43.10g
Protein 176.60g	353%

Vitamin D 48IU	238%
Calcium 1919mg	148%
Iron 23mg	128%
Potassium 4958mg	105%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 49.3%

Protein: 31.3%

Carbs: 19.3%