30-Minute Vegan Red Lentil Bolognese with Mushrooms
This Lentil Bolognese takes 30 minutes to make. It's vegan and veggie-loaded made with red lentils, mushrooms, zucchini and carrots - simmered together in a rich tomato sauce. It's a quick and flavourful dinner dish that can be meal prepped and frozen!
Servings 6 people
Calories 475kcal
Ingredients
- 2 tbsp coconut oil
- 1 yellow onion chopped
- 3 cloves garlic finely chopped
- 2 carrots grated
- 1 zucchini grated
- 1 1/2 tsp sea salt
- 3 cup mushrooms finely chopped (8 oz/227g)
- 2 tbsp tomato paste
- 2 cup tomato sauce
- 3/4 cup red lentils
- 1.5 cups water plus splashes more if needed
- 2 tbsp nutritional yeast
- 1 tbsp coconut sugar or brown sugar, more or less
- 2 tsp Italian seasoning
- 1/4 tsp cayenne pepper flakes or more to taste
- 1/4 tsp pepper
- 1 lb spaghetti noodles (450g)
- fresh chopped parsley optional for sprinkling
Instructions
- Bring a pot of salted water to a boil. (This will be for the spaghetti noodles).
- Melt coconut oil in a large deep skillet on medium-high heat. Add the onions, garlic and cook on medium heat for 10 mins, or until onions turn translucent.
- Add the carrots and zucchini and sprinkle with sea salt. Cook until softened, about 7 minutes then add the mushrooms and cook until the mushrooms are browned, about 10 mins.
- Pour in tomato sauce, red lentils, and water. Season with nutritional yeast, coconut sugar (which enhances tomato flavour), Italian seasoning, cayenne pepper flakes, and pepper. Stir to combine. Bring to a low simmer and cook until the red lentils are soft and the sauce is thickened, about 15 mins.
- While you're waiting for the lentil bolognese to thicken, cook the spaghetti noodles in the pot of boiling salted water until al-dente, about 7 mins.
- Scoop the spaghetti noodles into the bolognese sauce and mix gently to combine. Optional to add splashes of pasta water to thin if desired. Serve in bowls topped with freshly chopped parsley.
Video
Notes
Lentil Bolognese will keep in fridge for up to 5 days. It can also be frozen. Freeze in an air-tight container for up to one month.
Nutritional information is a rough estimate.
Nutrition
Calories: 475kcal | Carbohydrates: 85g | Protein: 21g | Fat: 7g | Saturated Fat: 4g | Sodium: 1086mg | Potassium: 1101mg | Fiber: 13g | Sugar: 12g | Vitamin A: 3947IU | Vitamin C: 18mg | Calcium: 72mg | Iron: 5mg