This dish was in our Winter 2022 magazine, but we feel it is worth promoting again. Thank you, Penny, for supplying this recipe and the others in the series.
Lentil Bolognese is a plant-based twist on the classic Italian pasta sauce that elevates the humble lentil to new heights. This rich and savoury dish is packed with flavour, making it a satisfying option for anyone looking to enjoy a nutritious meal. The key ingredients in this recipe offer a powerful combination of health benefits, making it not only delicious but also a nourishing choice for any meal.
Key Ingredients and Their Benefits:
Lentils:
- Nutritional Powerhouse: Lentils are an excellent source of plant-based protein, providing about 18 grams per cooked cup. They are also rich in dietary fibre, helping to maintain digestive health and promote a feeling of fullness.
- Rich in Minerals: Packed with essential minerals such as iron, potassium, and magnesium, lentils help maintain healthy blood pressure and support muscle function.
- Low Glycemic Index: Lentils have a low glycemic index, making them suitable for those managing blood sugar levels.
Onions and Garlic:
- Heart Health: Onions and garlic belong to the allium family, known for their cardiovascular benefits. They can help lower cholesterol levels and maintain heart health.
- Antioxidant Properties: Both ingredients contain antioxidants that combat oxidative stress and reduce inflammation.
Turmeric:
- Anti-Inflammatory: Fresh turmeric or its dried form contains curcumin, known for its anti-inflammatory properties. It can help manage arthritis symptoms and reduce the risk of chronic diseases.
- Digestive Aid: Turmeric promotes digestive health by stimulating bile production and supporting liver function.
Carrots and Celery:
- Rich in Vitamins and Minerals: Both vegetables are excellent sources of vitamins (A, C, and K) and minerals that support immune function and overall health.
- Hydration and Fiber: Carrots and celery have high water content and are fibre-rich, aiding digestion and promoting hydration.
Mushrooms:
- Immune Support: Mushrooms are a great source of antioxidants and help boost the immune system, reducing inflammation and the risk of chronic diseases.
- Rich in Vitamin D: Certain mushrooms are a natural source of vitamin D, which is essential for bone health and immune function.
Tomatoes:
- Cancer-Fighting Properties: Tomatoes are rich in lycopene, an antioxidant linked to a reduced risk of certain types of cancer and heart disease.
- Hydration and Nutrients: With high water content and abundant vitamins, tomatoes contribute to hydration and overall nutrition.
Walnuts (optional):
- Omega-3 Fatty Acids: Walnuts are one of the best plant sources of omega-3 fatty acids, which are vital for brain and heart health.
- Anti-Inflammatory Benefits: These nuts can help reduce inflammation and promote heart health.
Nutritional Yeast:
- Complete Protein: Nutritional yeast is fortified with vitamin B12, making it an excellent addition to a plant-based diet, providing a complete source of protein.
- Flavour Enhancer: It adds a cheesy flavour to the bolognese, enhancing the overall taste without adding dairy.
Lentil Bolognese is not just a simple meal; it’s a fusion of flavours and nutrients that can enhance your diet significantly. This dish is perfect for family dinners, meal prep, or any occasion needing a hearty and wholesome dish. With its myriad of health benefits, Lentil Bolognese is a fantastic way to indulge in Italian cuisine while maintaining a focus on nutrition. Enjoy this vibrant and wholesome meal with peace of mind, knowing you’re nourishing your body with every delicious bite!
Lentil Bolignaise(ish) Sauce
Ingredients
The Base
- ½ – 1 cup stock or water
- 4 lrge brown onions finely chopped
- 4 cloves garlic finely chopped
- 2 lengths fresh turmeric finely chopped, or 3 tsp dried turmeric
- 3 carrots finely chopped
- 3 stalks celery finely chopped
- ground pepper and kelp powder to taste
For the bolognese
- 3 cups mushrooms chopped
- 3 tins tomatoes chopped
- 150 grams tomato paste
- 1 tbsp wholegrain mustard
- 3 tbsp vegan worcestershire sauce
- 2 tsp miso paste
- 1 cup red or white wine or ½ cup sherry or brandy (optional)
- 750 grams Brown or Green Lentils well rinsed and drained (if the cooking method is in a pot, soak for a few hours)
- About 3 cups stock or water to cover
- Whole large bunch chopped fresh parsley
- Chopped walnuts optional
- nutritional yeast
Instructions
- First chop or process the garlic and turmeric very finely then, if using food processor, add 1 onion cut into quarters and process till just finely chopped. Otherwise, finely chop all the onions.
- Add the ½ – 1 cup water or stock to a large stock pot and heat or set your pressure cooker to sauté with the water or stock. Scrape the first batch of onions with the garlic and turmeric into the heated pot, stir frequently, process the rest of the onions and add them.
- Cook until the onion is well softened. Turn off the sauté setting. If using a pressure cooker, it is best not to use on sauté mode for an extended period. If using a pot, leave on heat but watch that the onion isn’t catching.
- Add more stock or water if it is. Add chopped carrots and celery, use processor to chop these if you have one. Season with ground pepper and kelp powder.
- To your onion, carrot and celery mix, add chopped mushrooms, tinned tomatoes, tomato paste, mustard, Worcestershire Sauce, miso and if you like, the alcohol. (The alcohol will cook out leaving the flavour).
- Mix thoroughly. If the volume of your mixture is too large to add the lentils to your pressure cooker leaving room for expansion, cook the lentils in a pot separately till done.
- Add more stock or water and pressure cook the vegetable mixture and when pressure is released, drain the cooked lentils and mix with the vegetables thoroughly. If using a pot, add the stock or water and the soaked drained lentils. Cover and bring to a simmer, cook gently stirring occasionally for 30 – 40 minutes until the lentils have softened. Stir in chopped parsley.
- Serve with, brown rice or whole grain spaghetti pasta, etc as suggested above. Sprinkle with walnuts and/or nutritional yeast. Serve with salad or and green vegetables. This makes a big quantity so I would freeze half.