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High-Protein Beef & Lentil Bolognese

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Total Time 28 minutes
Servings: 1 person
Calories: 610
Ingredients Method Notes

Ingredients
  

  • 120 g about 4 oz lean ground beef (90% lean or higher)
  • 1/4 cup red lentils rinsed
  • 80 g about 3 oz dry spaghetti or penne
  • 1/2 cup canned crushed tomatoes
  • 1/4 cup water or low-sodium beef broth
  • 1/4 small onion finely diced
  • 1 garlic clove minced
  • 1/2 tsp dried oregano
  • 1/4 tsp smoked paprika
  • Salt and pepper to taste
  • 1 tsp olive oil
  • Optional: a pinch of chili flakes 1 tsp tomato paste for extra depth, fresh basil to finish

Method
 

  1. Cook the pasta in a pot of salted boiling water according to package directions. Reserve 1/4 cup of pasta water before draining.
  2. While the pasta cooks, heat olive oil in a skillet over medium-high heat. Add the diced onion and cook for 2 minutes.
  3. Add the ground beef and break it apart. Cook for 4–5 minutes until browned. Drain excess fat if needed.
  4. Add the minced garlic, oregano, smoked paprika, salt, and pepper. Stir for 30 seconds.
  5. Add the rinsed red lentils, crushed tomatoes, and water (or broth). Stir to combine.
  6. Reduce heat to medium-low, cover partially, and simmer for 12–14 minutes, stirring occasionally. The lentils will absorb liquid and dissolve into the sauce, thickening it naturally.
  7. If the sauce gets too thick, add a splash of the reserved pasta water to loosen it.
  8. Taste and adjust seasoning. Add tomato paste or chili flakes now if using.
  9. Drain the pasta and add it directly to the skillet. Toss everything together over low heat for 1 minute.
  10. Plate and finish with fresh basil if available.

Notes

Red lentils are one of the cheapest protein sources per gram you'll find in any grocery store — a 1-pound bag costs around $2 and contains over a dozen servings. Using them to extend ground beef means you get more volume, more protein, and a richer sauce for less money. Buy ground beef in larger packs and freeze in 120g portions so you always have a solo serving on hand without paying the premium for small packages.