This freezable veggie ragu or Lentil spaghetti veggienese, packs in four of your five-a-day and is high in fibre and protein. The recipe is easily doubled so you can batch cook, portion it up and keep it on hand for days when you have less time to cook from scratch.

Serves 4


  • 1 tbsp olive oil
  • 1 onion, diced
  • 1 large carrot, diced
  • 2 sticks celery, diced (optional)
  • 1 garlic clove, crushed
  • 250g dried red lentils
  • 1 can chopped tomatoes
  • 1 tsp dried oregano
  • 500ml vegetable stock
  • 500g your preferred spaghetti
  • Flat-leaf parsley, chopped


Takes 45 minutes

  1. ·  Heat the oil in a large pan and add the onions, carrots, celery (if using) and garlic. Soften gently for 15 minutes.

  2. Stir in the lentils, chopped tomatoes, oregano and stock. Bring to a simmer, then cook for 30 minutes until the lentils are tender and saucy. Season.

  3. Meanwhile, cook the pasta following pack instructions then drain and mix with the sauce. Scatter over the parsley to serve.

This recipe is from Emily Kerrigan, a registered nutritionist and food writer. A mum of two, she’s a regular contributor to BBC Good Food’s Family and Kids content, as well as writing health features. Emily cooks fresh, simple meals for, and often with, her children – check out her recipes on @nutritiousfamilyfood.

    **Always check the ingredients of any food you’re cooking to make sure it doesn’t contain something you or your child should avoid.