Ingredients:
1 tbsp oil
1 medium onion, finely diced
1 stalk celery, finely diced (1/2 cup)
10 oz fresh mushrooms, finely diced
2 medium carrots, finely grated
4 cloves garlic, finely minced
2 tsp Italian seasoning (or 1 tsp each dried oregano and basil)
1 tsp onion powder
1 tsp coconut sugar (or sweetener of choice)
Pinch of red pepper flakes, to taste
Salt and black pepper, to taste
1/3 cup red wine (or more vegetable broth)
3 cups crushed tomatoes (or marinara sauce or tomato sauce)
2 cups vegetable broth
1 bay leaf
1 cup dry lentils (brown or green, soaked)
1 tbsp soy sauce (or tamari for gluten-free)
1 tbsp balsamic vinegar
1/2 cup plant-based milk
1 tsp cornstarch
8 oz spaghetti (or pasta of choice, gluten-free if needed)
Vegan parmesan or nutritional yeast, to garnish (optional).
Instructions:
Soak Lentils:
If using green or brown lentils, soak them in lukewarm water for better digestion and faster cooking (optional).
Sauté Vegetables:
Heat oil in a large pan over medium heat. Add diced onion, celery, mushrooms, and grated carrots. Sauté for 3-4 minutes until softened.
Add minced garlic, Italian seasoning, onion powder, coconut sugar, red pepper flakes, salt, and black pepper. Sauté for another minute, stirring frequently.
Deglaze and Add Base Ingredients:
Pour in red wine (or vegetable broth) to deglaze the pan, cooking for a couple of minutes.
Add crushed tomatoes, vegetable broth, bay leaf, and soaked lentils. Stir to combine.
Simmer:
Bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for about 20 minutes or until lentils are tender, stirring occasionally.
Cook Pasta:
While the sauce is simmering, cook your pasta according to package instructions. Drain and set aside.
Enhance Flavor:
Stir in soy sauce and balsamic vinegar once lentils are cooked.
Thicken Sauce:
Mix plant-based milk and cornstarch in a small bowl to create a slurry. Pour the slurry into the sauce, stirring until thickened.
Serve:
Remove bay leaf. Serve the lentil Bolognese over cooked pasta, garnished with vegan parmesan or nutritional yeast if desired.
Nutritional Information (per serving):
Calories: 320
Protein: 14g
Carbohydrates: 45g
Dietary Fiber: 12g
Sugars: 8g
Fat: 8g
Saturated Fat: 1g
Sodium: 600mg
Potassium: 800mg
Enjoy your hearty and nutritious Vegan Lentil Bolognese!
