Prepare a 30g protein lentil and mushroom stew as your evening meal tonight
Emma Bardwell, the author of the new book "The 30g Plan," has shared a recipe for a protein-packed meal that is sure to satisfy your taste buds and keep you feeling full. The lentil and mushroom ragu with spaghetti is a standout dish from the book, providing a whopping 30g of protein per serving.
To prepare this dish, you'll need red lentil spaghetti, chestnut mushrooms, red onion, garlic cloves, tomatoes, ready cooked puy lentils, olive oil, powdered vegetable stock or a vegetable stock cube, basil leaves, salt, and pepper.
Begin by boiling water in a medium-sized saucepan and cooking the red lentil spaghetti according to the packet instructions, reserving a mugful of the starchy pasta water. Set aside the cooked spaghetti.
In the same frying pan, fry the onions for around 5-10 minutes, until they start to soften. Add the garlic and cook for a further minute. Next, cook the mushrooms in 1 tbsp of olive oil for around 10 minutes, until they start to brown and crisp around the edges, then set them aside.
Tip the mushrooms back into the frying pan and add the ready cooked puy lentils, powdered vegetable stock or a vegetable stock cube, and around 200ml of the reserved pasta water. Add the tomatoes to the frying pan and cook for 2-3 more minutes. Simmer the ragu mixture for 5 minutes to allow it to reduce, thicken, and become saucy.
Heap the pasta into bowls and serve the ragu on top with strips of basil. This delicious dish serves 2 people and has a total of 515kcal per portion.
Emma Bardwell's book, "The 30g Plan," offers more recipes like this one, including a recipe for harissa chickpeas with pan-fried salmon. If you're looking to increase your protein intake while enjoying delicious, plant-based meals, this book is definitely worth a read.
