Lentil Bolognese (vegan)

This is not your typical bolognese, but it is a delicious and nutrient-dense vegan version that is sure to appeal to anyone in your household! It is packed with plant-based protein from lentils and walnuts (yes, walnuts!), has a delicious umami taste from mushrooms, and goes well with any kind of pasta you’d like to serve it with. It also lasts well in the freezer if you make a big batch and want to freeze some for later. Enjoy!

Ingredients

• ½ cup dried beluga or green lentils (not red lentils), rinsed and debris removed

• 2 Tbs avocado oil

• 1 yellow onion or shallot, diced

• 4-5 garlic cloves, minced

• 2 cups mushrooms, finely chopped

• 2 large carrots, grated

• 2 ribs celery, finely chopped

• 1 Tbsp dried Italian seasoning

• 2 Tbsp soy sauce or soy-free/wheat free soy sauce alternative such as tamari

• ½ cup red wine, more as needed

• 1-28 oz can crushed tomatoes

• 2 Tbsp tomato paste

• ½ cup walnuts, finely chopped

• 1 Tbsp maple syrup or coconut sugar (optional)

• 2 bay leaves

• 1 tsp salt, more to taste

• ½ tsp pepper, more to taste

• 2 Tbsp butter or olive oil

• Large handful fresh parsley, chopped

• Nutritional yeast (for serving)

Preparation

1. Bring 2 cups of water to a boil in a medium pot, add lentils and bring back to boil, and simmer for 25 minutes.  Drain and set aside.

2. Heat a large pan with high sides over medium heat, then add oil.

3. Add onions, stirring frequently for ~3 minutes.

4. Add garlic, mushrooms, and carrots, italian seasoning, salt and pepper, and saute for another 5-10 minutes, or until they start to brown, stirring frequently. 

5. Add soy sauce and wine, and let simmer for a few minutes.

6. Add crushed tomatoes, tomato paste, walnuts, bay leaves, optional sweetener, and more salt and pepper. Cook for ~10 minutes uncovered.

7. Add lentils, and more red wine if it starts sticking to the bottom and is too dry, and cook for 10 more minutes.

8. Add 2 Tbs olive oil and fresh parsley, and cook for another 3 minutes. 

9. Remove bay leaves, and take off heat.  

10. Optional: use an immersion blender to blend some of the mixture but leave about half of it unblended.

11. Serve over your choice of pasta: if you want a higher protein meal you can serve it with lentil pasta or chickpea pasta, or if you want a lower-carb option serve with zucchini noodles.  Top with nutritional yeast for a cheesy flavor, and extra olive oil and salt, to taste.