Plant-Based Bolognese: A Nutritious Twist

I came up with this recipe looking for ways to use some canned lentil leftovers, in a way that would sort out a few weekday meals.

Lentil bolognese is a classic in plant based diets. Here, I am pairing the lentils with walnuts, for a more complete amino acid profile (that is, complete plant-based protein). The pasta itself has protein too and all together legumes + nuts + cereal results makes a very well rounded, high protein plant-based dish.

In addition to the protein, you will get additional fiber from both the legumes and nuts. Walnuts are rich in omega-3 fatty acids and nutritional yeast is rich in vitamin B12. This recipe does not have cholesterol and minimal natural occurring saturated fat from the walnuts. Thus, nutrition wise, this lentil-walnut bolognese is superior to the beef alternative! Taste wise, the mix of herbs, sweet, acidic and umami ingredients develop a complex, layered flavor that even kids will love.

Besides pasta, you can also use this bolognese as sandwich or pita filling, or for loaded potatoes or sweet potatoes.

Ingredients

4 servings.

• 1 onion, diced
• 1 red pepper, diced
• 1 garlic clove, minced
• 1x 15 oz canned tomatoes
• 1/4 cup tomato paste
• 1.5 cup of brown, green or Puy cooked lentils, or one 15 oz can
• 1/4 cup finely chopped walnuts
• 1 tsp dried oregano
• 1 tsp dried basil
• 1 tbsp balsamic vinegar
• 1 tsp coconut sugar (or other sugar or syrup)
• 1 tbsp nutritional yeast
• Salt
• To serve: cooked pasta, microgreens (optional)

Instructions

• Cook the onion and pepper with a pinch of salt in a dry pan on medium-high heat until soften, adding water 1 tbsp at a time if it start browning too fast or sticking. You can also use a little oil.
• Add the garlic, stir, cook of about 1 more minute.
• Add the tomatoes, tomato paste, lentils, walnuts, oregano and basil.
• Simmer uncovered for about 20 minutes. Feel free to add a little water if it seems too dry.
• Add the balsamic vinegar and coconut sugar, and simmer for a few more minutes.
• Turn off the heat and add the nutritional yeast.
• Adjust salt and seasoning.
• Serve with pasta of your choice and microgreens (optional).

Nutritional value

Per serving, bolognese only (without the pasta and greens):

Calculated with https://recipecard.io/recipe-nutrition-analyzer/#app