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Vegan Lentil Bolognese
This vegan lentil bolognese combines lentils, walnuts, and mushrooms for a super hearty, tender, umami-rich vegan bolognese big on flavor, fiber, and protein but a low-budget meal! It's also gluten-free, vegan, and soy-free!
Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings: 4 servings
Calories: 340 kcal
Course:
Lunch , Dinner
Cuisine:
Italian
Ingredients
- 1 medium yellow onion, diced
- 3 cloves garlic, finely chopped
- ½ cup of diced carrot
- ½ cup of diced celery
- 1 cup of chopped crimini or white mushrooms
- 3 cups of tomatoes, diced, fresh or canned
- 6 ounces of tomato paste
- 2 cups of water
- 1 tablespoon of oregano
- 1 teaspoon of thyme
- ¾ cup of green or brown lentils
- ½ cup of chopped walnuts
- 1 tablespoon of sweetener of choice (agave, sugar, chopped date)
- 1 teaspoon of salt
- Black pepper to taste
- ½ cup of fresh chopped parsley, optional
- ½ cup of fresh chopped basil, optional
- ¼ cup of 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!
Cup of Yum
Notes
- To save time: Use a pre-prepared mirepoix mixture, chopped mushrooms, etc. Alternatively, use a food processor to blitz the veggies until coarsely chopped.
- Adjust the consistency: Instead of chopped veg, you could shred the vegetables for a smoother mouthfeel.
- The simmer time: Like soups and stews, simmering the vegan bolognese for longer will help to develop the flavors further. Add more broth if it becomes a little too thick.
Nutrition Information
Calories
340kcal
(17%)
Carbohydrates
49g
(16%)
Protein
18g
(36%)
Fat
11g
(17%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
7g
Monounsaturated Fat
1g
Sodium
960mg
(40%)
Potassium
1439mg
(41%)
Fiber
18g
(72%)
Sugar
16g
(32%)
Vitamin A
5162IU
(103%)
Vitamin C
43mg
(48%)
Calcium
124mg
(12%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 340
% 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.