Vegan Lentil Bolognese
User Reviews
5
Vegan Lentil Bolognese
Description
The core of this Vegan Lentil Bolognese is a rich mix of aromatics including yellow onions, garlic, diced carrot, and celery, which are sautéed until soft and flavorful. Chopped mushrooms join in, lending an earthy note, followed by stewed tomatoes and concentrated tomato paste to create a robust base. Green or brown lentils are simmered in water alongside oregano and thyme to tenderize and absorb the sauce's flavors.
Chopped walnuts are added near the end to provide pleasant crunch and mimic the texture often found in meat-based Bolognese. Nutritional yeast adds a subtle savory depth. The sauce thickens as it simmers, and the balance of sweetness from the added sweetener complements the acidity of the tomatoes. Fresh herbs as garnish add brightness.
This sauce pairs well with cooked pasta, especially when served with additional steamed or sautéed vegetables such as broccoli, cauliflower, or kale. It can be adapted by chopping or shredding vegetables more finely or by extending simmering for more developed flavors. The recipe's adaptability allows cooks to adjust texture and timing based on preference.
Ingredients
- 1 medium yellow onion diced
- 3 garlic cloves, finely chopped
- ½ cup carrot diced
- ½ cup celery diced
- 1 cup mushroom chopped, or crimini or white variety
- 3 cups tomatoes diced; fresh or canned
- 6 ounces tomato paste
- 2 cups of water
- 1 tablespoon oregano
- 1 teaspoon thyme
- ¾ cup green lentils or brown lentils
- ½ cup walnuts chopped
- 1 tablespoon sweetener of choice: agave, sugar, chopped date
- 1 teaspoon salt
- black pepper to taste
- ½ cup parsley fresh chopped; optional
- ½ cup basil fresh chopped; optional
- ¼ cup nutritional yeast optional
Instructions
- Saute onion, garlic, carrots, celery, and mushrooms in a bit of olive oil over medium heat, in a medium pot or wide, deep skillet, for 3-4 minutes.
- When softening and lightly browning, stir well to combine. Add tomatoes and cook with lid on for 5-6 minutes over medium heat until tomatoes start to break down. Add remaining ingredients, tomato paste through lentils, and bring to a gentle boil then cover and lower to a simmer.
- Let cook for 20 minutes or so until lentils are soft and the sauce is thickening. Add the remaining ingredients, walnuts through nutritional yeast. Only add walnuts at the very end of cooking, if you add them earlier and continue to cook the sauce, they will turn black. After you add walnuts and herbs turn off the heat and stir well to combine. Serve over pasta of choice with steamed or sautéed veggies added in. We like to throw a few cups of broccoli, cauliflower or kale into the pasta water in the last minute of cooking and then drain all together - perfect every time! Toss pasta with sauce to coat thoroughly and serve hot. Enjoy!
Notes
- Save time by using pre-chopped vegetable mixes or a food processor to coarsely chop ingredients.
- Adjust sauce texture by shredding vegetables finely if a smoother consistency is desired.
- Longer simmering develops flavor but add broth if sauce thickens too much.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 340 kcal
% Daily Value*
| Calories | 340kcal | 17% |
| Carbohydrates | 49g | 16% |
| Protein | 18g | 36% |
| Fat | 11g | 17% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 7g | 41% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 960mg | 40% |
| Potassium | 1439mg | 31% |
| Fiber | 18g | 72% |
| Sugar | 16g | 32% |
| Vitamin A | 5162IU | 103% |
| Vitamin C | 43mg | 48% |
| Calcium | 124mg | 12% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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