Lentil Bolognese With Spaghetti
Hearty lentil bolognese with red lentils and mushrooms is a 30-minute meal that's perfect with spaghetti or other pasta. (soy-free and nut-free with gluten-free option. 22 grams protein and 16 grams fiber per serving)
Servings: 3
Ingredients
- 8 ounces spaghetti or other pasta or choice, gluten-free is fine to use
- 1/2 cup red lentils split preferred, called masoor dal in Indian store. Or use 1.5 cups cooked or canned drained lentils or cooked split peas
For the Sauce
- 2 teaspoons olive oil
- 1/2 small onion chopped small
- 4 cloves of garlic finely chopped
- 1 to 2 tablespoons tomato paste optional
- 1/4 cup red wine or use veggie broth and 2 teaspoons balsamic vinegar
- 4 ounces mushrooms chopped small
- 1/4 to 1/2 cup shredded carrots
- 3/4 teaspoon dried oregano or use 1/2 tablespoon fresh
- 1 teaspoon dried basil or use 2 tablespoons fresh
- 1/4 teaspoon thyme or rubbed sage
- 1/4 teaspoon onion powder
- 18 to 20 ounces low sodium marinara or pasta sauce or tomato sauce or use 28 oz diced tomatoes
- 2 teaspoons nutritional yeast optional
- 1/2 teaspoon salt depends on the salt content of the sauce. Use less and add more later to taste
- dash black pepper and red pepper flakes
- fresh basil and vegan Parmesan for garnish
Instructions
- Cook the spaghetti according to instructions on the package. Drain, rinse with cold water, and set aside.
- Meanwhile, wash the lentils, drain, and add them to a pot with 2 cups of water. Cook over medium heat for 11 to 13 mins, or until al dente. 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.
Make the sauce.
- Heat a skillet over medium heat. Add the oil, and once the oil is hot, add the garlic, onion, and a good dash of salt. Cook for 4 minutes, or until onion starts to turn translucent. Add a splash of water in between to help onions cook evenly. Add the 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, nutritional yeast, salt, black and red pepper, and mix in. Bring to a boil, and 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 another 1 tablespoon 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 vegan parmesan. Serve over cooked spaghetti, pasta or mashed potato/root veggies or roasted veggies.
Video
Notes
Nutritional information includes the spaghetti but not the toppings, since topping amounts will vary.
Nutrition
Calories: 506kcal | Carbohydrates: 92g | Protein: 22g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 1254mg | Potassium: 1280mg | Fiber: 16g | Sugar: 12g | Vitamin A: 2624IU | Vitamin C: 18mg | Calcium: 92mg | Iron: 6mg