Lentil Bolognese With Spaghetti
This Lentil Bolognese Sauce is hearty with Red lentils and Mushrooms, flavors with herbs, sauce and great with Spaghetti or other pasta. 22 Gm of Protein. Vegan Soyfree Nutfree Recipe. Can be gluten-free with glutenfree pasta
Servings: 3
Ingredients
- 8 oz spaghetti or other pasta
- 1/2 cup red lentils (split preferred, called masoor dal in Indian store)
- 2 tsp olive oil
- 1/2 small onion , chopped small
- 4 cloves of garlic , finely chopped
- 1 to 2 tbsp tomato paste , optional
- 1/4 cup red wine or use veggie broth and 2 teaspoons balsamic vinegar
- 4 oz mushroom , chopped small
- 1/4 to 1/2 cup shredded carrots
- 3/4 tsp dried oregano or use 1/2 tbsp fresh
- 1 tsp dried basil or use 2 tbsp fresh
- 1/4 tsp thyme or rubbed sage
- 1/4 tsp onion powder
- 2 tsp nutritional yeast optional
- 18 to 20 oz low sodium marinara or pasta sauce or tomato sauce or use 28 oz diced tomatoes
- 1/2 tsp salt depends on the salt content of the sauce. Use less and add more later to taste
- a good dash of black pepper and red pepper flakes
- Chopped fresh basil and vegan Parmesan for garnish
Instructions
- Cook the Spaghetti according to instructions on the package. Drain, rinse and cold water and set aside.
- Meanwhile Wash the lentils, drain and add to pot with 2 cups of water. Cook over medium heat for 11 to 13 mins or until aldente. The water will start boiling half way through. Stir once in between to cook evenly. Drain if there is too much water (if it’s just a few tablespoons, no need to drain) Set aside. ( Or use 1.5 cups cooked or canned drained lentils, or cooked split peas of choice)
- Make the sauce: Heat a skillet over medium heat. Add the oil, garlic and onion. Add a good dash of salt and cook for 4 minutes or until onion starts to turn translucent. Add a splash of water in between to help onions cook evenly. Add tomato paste and wine or balsamic vinegar. Mix and cook for a minute to roast the tomato paste. Add mushroom, carrots, herbs and a good pinch of salt. Cover and Cook for 5 minutes. Stir once in between and add a splash of water if needed.
- Add the marinara/tomato sauce, salt, pepper, and mix in. Bring to a boil, simmer for 5 minutes (If using diced tomatoes, double the herbs, and cook for 10 to 15 minutes. Mash the large pieces of the tomatoes and continue).
- Fold in the cooked lentils and mix well. (add 1 tbsp tomato paste if the mixture is not tomatoey enough). Cook for 5 minutes. Taste and adjust flavor. Adjust consistency by adding more water if needed. Then cover, reduce heat to low and simmer for another 5 minutes.
- Garnish with fresh basil and optional vegan parm. Serve over cooked spaghetti, pasta or mashed potato/root veggies or roasted veggies.
Video
Notes
Nutrition is 1 of 3 serves, includes spaghetti
Nutrition
Calories: 478kcal | Carbohydrates: 87g | Protein: 22g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 528mg | Potassium: 1265mg | Fiber: 16g | Sugar: 12g | Vitamin A: 2613IU | Vitamin C: 18mg | Calcium: 77mg | Iron: 6mg