I like to think of this recipe as my “gateway” to plant-based eating. This is a great recipe to try if you are interested in trying a meatless meals or getting your family to eat less meat. Everyone loves pasta night, right? If you are in the mood for something hearty and comforting, but healthy and plant-based, this is the perfect dish!
Why You’ll Love this Dish:
- This rich tomato-based red lentil “bolognese” is full of fiber, high in protein and includes lots of hidden vegetables.
- There are only 9 main ingredients!
- The dish takes 30 minutes to make.
- Its easy – you can use a food processor to do most of the chopping.
The Ingredients
Red lentils are a nutritional all-star. Some nutritionists recommend you eat legumes, including lentils, everyday. They are incredibly rich in fiber and are one of the top sources of vegan protein. They are also a great plant-based source of iron! Red lentils actually cook to a creamy texture so they are perfect for a sauce or a stew.
Cooking and Serving Tips
This meal goes from refridgerator/pantry to table in 30 minutes. Its perfect for nights when you need to throw something together that’s filling and nutritious but you don’t have a lot of time to cook.
- Use a food processor to finely chop the vegetables and throw everything into a pot to make the sauce.
- You don’t have to pre-soak the red lentils, but if you have time to pre-soak them for about 30 minutes, the cooking time is reduced.
- Once the sauce is ready, you have the option to use an immersion blender to blend slightly and make into a thicker “sauce” but this is a completely unnecessary step. It may be good if you have a pickier eater who has issues with textures.
- Serve this sauce over zucchini noodles, greens, or a whole grain/gluten-free/bean pasta.
- It freezes well! Make double this recipe and freeze it for a future night.
- Pictured, I made a gremolata with 1 cup basil, 1/2 cup parsley, 2 garlic cloves and salt, but this is also optional.
Pasta with Lentil Bolognese
This is an easy, vegan dish that comes together in 30 minutes. Its healthy, full of fiber and protein and is full of vegetable. This healthy lentil bolognese is perfect for a “meatless Monday” or your next pasta night. A crowd-pleaser and a great introduction to plant-based eating! This recipe also includes an optional gremolata topping.
- Prep Time: 10
- Cook Time: 20
- Total Time: 30
- Yield: 4 servings
Ingredients
Lentil Bolognese
- 2 tablespoon olive oil
- 1 small onion or 1/2 large onion (yields 1 cup chopped onion)
- 4 garlic cloves, minced
- 4 ounces mushrooms (cremini or baby portobellos), chopped
- 3 carrots shredded or chopped (yields 1 cup chopped onion)
- 2 stalks of celery chopped
- 1/2 chopped or grated zucchini
- 32 ounces of canned, puréed or crushed tomatoes (I like Muir Glen or 365 brand)
- 3/4 cup red lentils (optional: pre-soak for 30 minutes)
- 1/2 teaspoon salt
- 1/2 cup water
Gremolata
- 2 garlic cloves
- 1/2 cup fresh parsley
- 1/2 cup fresh basil
- 1/4 teaspoon sea salt
Instructions
Lentil Bolognese
- Heat olive oil over medium heat. Add onion, carrot and celery. Sauté for 2-3 minutes, stirring frequently (do not brown) until vegetables soften.
- Add zucchini, mushrooms, garlic and a pinch of salt. Cook for about 3 minute more.
- Add tomato sauce, lentils and stir to coat. Add water.
- Bring mixture to a simmer and then reduce heat to low/medium low and cook for about 20 minutes. Add a little more water (1/4 cup at a time) if the sauce cooks too quickly and gets too thick.
- After sauce is done, add more salt to taste. Add a pinch of red pepper for heat.
- Serve over your favorite noodle.
Gremolata
- On a cutting board, chop up basil, parsley, garlic until fine. Sprinkle salt on mixture and chop together. Option to add as additional topping.
Notes
- For some extra flavor serve with “cashew parmesan”
- Presoaking the red lentils is optional but does help reduce the cooking time slightly.
- Once the sauce is ready, you have to option to use an immersion blender to make the sauce into a smoother texture.
Nutrition
- Serving Size: 1 1/4 cup (without pasta)
- Calories: 300
- Fat: 7
- Carbohydrates: 46
- Fiber: 11
- Protein: 14