When you include the American Institute for Cancer Research in your estate plans, you make a major difference in the fight against cancer.

Corporate Champions who partner with the American Institute for Cancer Research stand at the forefront of the fight against cancer

40 Years of Progress: Transforming Cancer. Saving Lives.

The AICR Lifestyle & Cancer Symposium addresses the most current and consequential issues regarding diet, obesity, physical activity and cancer.

The Annual AICR Research Conference is the most authoritative source for information on diet, obesity, physical activity and cancer.

Cancer Update Program – unifying research on nutrition, physical activity and cancer.

ResourcesNav New163

Whether you are a healthcare provider, a researcher, or just someone who wants to learn more about cancer prevention, we’re here to help.

Read real-life accounts of how AICR is changing lives through cancer prevention and survivorship.

We bring a detailed policy framework to our advocacy efforts, and provide lawmakers with the scientific evidence they need to achieve our objectives.

AICR champions research that increases understanding of the relationship between nutrition, lifestyle, and cancer.

Are you ready to make a difference? Join our team and help us advance research, improve cancer education and provide lifesaving resources.

AICR’s resources can help you navigate questions about nutrition and lifestyle, and empower you to advocate for your health.

Entree, Sponsored |460 calories per serving|60 minute recipe

Lentil Walnut Bolognese with Spaghetti

This content was last updated on August 13, 2020

Tomato products provide just the right amount of pizzazz to pasta recipes, such as this hearty, plant-based spaghetti dish. The deep red color of tomatoes is a calling card for lycopene—the plant compound linked with antioxidant and anti-inflammatory activity. In fact, lycopene is better absorbed by the body in its cooked form, such as cooked pasta sauce, canned tomatoes and tomato paste. Including this healthy plant food in your diet more often is linked with prostate cancer protection. Eating more pulses—beans, lentils, dried peas—is a healthy, cancer-fighting strategy, too. In this easy, one-dish meal, you swap out a traditional meat-based sauce for a tomato, lentil and walnut Bolognese sauce over spaghetti.

YouTube video

 

Ingredients

1x
2x
3x
  • 1 cup brown lentils, dried
  • 4 cups water
  • 1 Tbsp. extra-virgin olive oil
  • 1 onion, finely chopped
  • 4 cloves garlic, minced
  • 2 stalks celery, finely chopped
  • 1 medium carrot, finely shredded
  • 1/3 cup walnuts, finely chopped
  • 1 28-oz. can crushed or diced tomatoes, with juice
  • 3 Tbsp. tomato paste
  • 1 Tbsp. soy sauce, reduced sodium
  • 1/3 cup red wine*
  • 1 Tbsp. Italian seasoning blend
  • 1/2 tsp. black pepper
  • 1/4 tsp. salt (optional)
  • 12 oz. spaghetti, uncooked
  • 1/3 cup chopped fresh basil
Makes 6 servings. Per serving: 460 calories, 8 g total fat (1 g saturated fat), 0 mg cholesterol, 73 g carbohydrates, 21 g protein, 16 g dietary fiber, 170 mg sodium, 9 g sugar, 0 g added sugar.

Directions

  1. Place Dutch oven or large saucepan on medium heat and add lentils and water to pot. Cover with lid, bring to simmer and cook for 10 minutes.
  2. Remove lid and continue to cook lentils for about 2 minutes until almost tender and liquid is absorbed.
  3. Add olive oil, onion, garlic, celery, carrot and walnuts. Cook for 5 minutes, stirring frequently.
  4. Add tomatoes, tomato paste, soy sauce, red wine, Italian seasoning, black pepper and salt (optional). Stir well and cover. Simmer for 10-15 minutes, stirring occasionally, until thickened and vegetables are tender.
  5. Meanwhile, cook spaghetti according to package instructions until al dente (about 7 minutes). Drain spaghetti in colander.
  6. Divide spaghetti among 6 serving plates or pasta bowls (about 1 ¼ cups each). Top with 1 cup Bolognese sauce. Sprinkle with 1 tablespoon chopped basil.

Notes

*Water or vegetable broth may be substituted for the red wine. Wine is used in this recipe to intensify, enhance and accent the flavors in this dish and will cook out as the sauce simmers over heat.

Written for AICR and California Walnut Commission by Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian, who is a plant-based food and nutrition expert, journalist, and blogger.

Sponsored By

This recipe contains cancer fighting foods:

This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.

All Foods

Recipes you might also love:

Leave a comment

We love to hear from the community! If you made the recipe, please choose a star rating, too.

There are no reviews yet. Be the first one to write one.

Close