INGREDIENTS:

Tomato sauce:

• 1 teaspoon of extra virgin olive oil

• 400g Canned/chopped tomatoes 

• 1 Zucchini 

• 1 medium capsicum

• 1 Carrot

• 3 handfuls of baby Spinach 

• 420g can of lentils

• 350g of Passata tomato puree

• Pinch of Salt and pepper 

• 4 cloves of Garlic

• 1 Brown onion

Bechamel (white cheesy) sauce:

• Light tasty/ cheddar Cheese 50g

• 50g (or 3 tablespoons) of wholemeal spelt flour

• Aprox 250ml of Lite/ skim milk (may need more or less)

• 3 tablespoons of extra virgin olive oil

Extras:

• 300g Penne pasta- I used Vetta fibre rich penne pasta

• Pinch of Salt and pepper 

• 30g of light tasty/cheddar Cheese

• 1 teaspoon of Bread crumbs

Optional add ins

-Pulse pasta

-Mushrooms

-Broccoli

-Light ricotta cheese

-Gluten free bread crumbs, flour and pasta to make gluten free

METHOD:

1. Preheat the oven to 180-200 degrees celsius

Tomato sauce

1. Prepare all vegetables. Finely chop onion, Mince garlic, Roughly chop zucchini and carrot, drain and rinse the can of lentils and wash the spinach

2. Add the onion and garlic to a medium heated saucepan along wth about a teaspoon of extra virgin olive oil. sauté for about 2 minutes or until translucent

3. Add the carrot, Zucchini and capsicum and saute with onion and garlic for 5 minutes

4. Add the canned tomatoes and lentils, stir through,

5. Add the passata tomato puree cook for another 5 minutes then dd some salt and pepper

6. Lower the heat, add the spinach and let the sauce simmer for another 10-15 minutes and stir occasionally

7. Take off the heat and set aside

Bechamel (white cheesy) sauce

1. In a saucepan on medium heat, add about 3 tablespoons of extra virgin olive oil and the wholemeal spelt flour, combine them together for about a 1 minute using a whisk or spatula, whisking continuously until it looks a bit like a paste or crumb and begins to slightly bubble, This is your rue.

2. Have milk heating on low in a saucepan

3. Gradually stir in milk (you may need more than 250ml), cook together for about 5 minutes or until it starts to thicken, whisk/mix to combine continuously

4. Repeat last step until milk is all combined

5. Add the tasty /cheddar cheese, and some salt and pepper

6. Whisk for another minute, you should have a thick, silky, cheesy sauce

Cook pasta

1. Cook the penne for about 15 minutes or until al dente

Assembling guide

1. In a deep dish pour a few scoops of the tomato sauce at the bottom and smooth out so it is even, then add about a handful of pasta (the amount may differ depending on the length and width of your dish)

2. Then spread some of the cheese sauce evenly ontop of the noodles

3. Add more tomato sauce then another layer of pasta

4. Repeat

5. For the final layer, lightly add bit of the tomato sauce, then used the rest of the cheese sauce, and covered it with cheese and some bread crumbs.

6. Cook the pasta bake for about 30 minutes or until the top is crispy

Serves 4-6

This makes roughly 6 servings and is a vegetarian friendly dish that every one will love

NUTRITIONAL INFORMATION:

ENREGY AND MACRONUTRIENT INFORMATION per serve if serving for 4:

Energy per serve= 2853Kj or 679 cal

Carbohydrates: 101.2g

Fat: 17.3g

Protein: 25.8g

Fibre: 19.2g

This Pasta bake is rich in fibre and is loaded with veggies.

Its lower in fat than standard pasta bakes using store bought sauces -especially low in saturated fat and is particularly rich in the healthy fat, Monounsaturated fat which is important for lowering cholesterol and heart health.

It has a pretty good amount of protein due to the lentils, tasty cheese and the milk

it also provides a good source of calcium, vitamin C, vitamin A, Potassium and Iron.

This is a great warm, hearty, healthy and most importantly tasty dish that will keep you full and satisfied and will be a family favourite.