This Lentil Bolognese is hearty and flavourful, protein-packed, and veggie loaded. It's ready in 30 mins! Meal prep to enjoy throughout the week, and freeze to enjoy for a later date.
Servings 6 people
- 1 yellow onion chopped
- 3 cloves garlic finely chopped
- 2 tbsp coconut oil
- 2 tbsp tomato paste
- 2 carrots grated
- 1 zucchini grated
- 3 cup mushrooms finely chopped (8 oz/227g)
- 1 1/2 tsp sea salt
- 2 cup tomato sauce
- 3/4 cup red lentils
- 1.5 cups water plus splashes more if needed
- 2 tbsp nutritional yeast
- 2 tsp Italian seasoning
- 1/4 tsp cayenne pepper flakes or more to taste
- 1/4 tsp pepper
- 1 tbsp coconut sugar or brown sugar, more or less
- 1 lb spaghetti noodles (450g)
In a deep skillet combine onions, garlic, coconut oil, and tomato paste. Cook on medium heat for 10 mins, or until onions turn translucent.
Add carrots, zucchini and mushrooms. Sprinkle with sea salt and cook for 10 mins, or until veg is softened.
Pour in tomato sauce, red lentils, and water. Season with nutritional yeast, Italian seasoning, cayenne pepper flakes, and pepper. Stir to combine. Bring to a low simmer and cook until red lentils are soft and sauce is thick. About 20 mins. (Optional to add splashes more water to thin). Taste and add coconut sugar to lightly sweeten (I used 1 tbsp total). Season generously with more sea salt, pepper and cayenne pepper to taste.
Cook pasta in a pot of boiling water as directed on package instructions until al-dente (about 7 mins). Strain and divide pasta into bowls. Top with lentil bolognese.
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.
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