lentil bolognese

Lentil Bolognese is a hearty, protein-packed alternative to traditional meat-based sauces. This dish is ideal for vegans, vegetarians, and anyone looking to enjoy a nutritious yet comforting meal. Packed with lentils, fresh vegetables, and flavorful herbs, this recipe will leave you feeling satisfied while still being healthy. Whether you’re serving it over pasta, zoodles, or even mashed potatoes, it’s a versatile and delicious addition to your recipe repertoire.

Ingredients for lentil bolognese

For the Lentil Bolognese:

1 cup dried green or brown lentils (190 calories)
1 tablespoon olive oil (120 calories)
1 medium onion, finely chopped (44 calories)
2 medium carrots, finely chopped (50 calories)
2 celery stalks, finely chopped (20 calories)
3 garlic cloves, minced (15 calories)
1 can (14 oz) crushed tomatoes (120 calories)
1/4 cup tomato paste (50 calories)
2 cups vegetable broth (30 calories)
1 teaspoon dried oregano (6 calories)
1 teaspoon dried basil (6 calories)
1/2 teaspoon smoked paprika (3 calories)
1/4 teaspoon red chili flakes (optional, 2 calories)
Salt and pepper to taste (negligible calories)
1 tablespoon balsamic vinegar (14 calories)

Optional Garnishes:

Fresh basil leaves
Nutritional yeast (adds a cheesy flavor)

And For Serving:

400 grams whole-grain spaghetti (4 servings) (1400 calories total, 350 calories per serving)

Nutritional Breakdown of lentil bolognese (Per Serving):

Calories: 368 (excluding pasta, based on 4 servings)
Protein: 16g
Carbohydrates: 47g
Fiber: 18g
Fat: 8g

Instructions for the delicious lentil bolognese

1: Prepare the Lentils

Rinse the lentils under cold water to remove any debris or dirt. Transitioning from this, place them in a medium pot and cover with water. Bring to a boil, then reduce the heat and let them simmer for 20-25 minutes until tender but not mushy. Drain and set aside.
While the lentils are cooking, gather the rest of your ingredients to streamline the cooking process.

2: Cook the Base Vegetables

Heat the olive oil in a large skillet or saucepan over medium heat. Add the chopped onion, carrot, and celery. Stir frequently, allowing the vegetables to soften for about 8-10 minutes. Using transitional words like “afterwards,” add the minced garlic and cook for another minute until fragrant.

3: Add Tomatoes and Seasonings

Stir in the tomato paste, ensuring it evenly coats the vegetables. This step enhances the depth of flavor.
Pour in the crushed tomatoes, vegetable broth, dried oregano, dried basil, smoked paprika, and red chili flakes if desired. Mix well and bring the mixture to a gentle simmer.

4: Combine the Lentils

Once the tomato sauce has simmered for 10 minutes, stir in the cooked lentils. The lentils absorb the flavors of the sauce, making every bite flavorful and satisfying.
Adjust the seasoning by adding salt and pepper to taste. At this point, you can also stir in the balsamic vinegar to balance the acidity of the tomatoes.

5: Simmer and Thicken

Lower the heat and let the Lentil Bolognese simmer for an additional 15-20 minutes. During this time, the sauce will thicken, and the flavors will meld beautifully. Use transitional phrases like “meanwhile” to begin the next step.

6: Cook the Pasta

While the sauce simmers, bring a large pot of salted water to a boil. Cook the whole-grain spaghetti according to the package instructions. Reserve 1/2 cup of the pasta water before draining.
If the sauce becomes too thick, stir in a bit of the reserved pasta water to achieve the desired consistency.

7: Serve and Garnish

Divide the cooked spaghetti among serving plates and generously top with the Lentil Bolognese. Alternatively, mix the pasta directly into the sauce for even coating.
Garnish with fresh basil leaves and a sprinkle of nutritional yeast if desired. Serve warm and enjoy!

Tips and Variations

Add More Vegetables: For an even heartier sauce, consider adding chopped mushrooms, zucchini, or bell peppers.
Use Red Lentils: If you’re short on time, red lentils cook faster and can be used as a substitute. However, they tend to break down more, resulting in a creamier texture.
Spice It Up: Add more red chili flakes or a pinch of cayenne for a spicier sauce.
Gluten-Free Option: Replace whole-grain spaghetti with gluten-free pasta, zoodles, or spaghetti squash.
Meal Prep: This Lentil Bolognese stores well in the refrigerator for up to 5 days and can be frozen for up to 3 months. Reheat gently on the stovetop, adding a splash of vegetable broth if needed.

Why This Recipe Works

Nutrient-Dense: Lentils are high in protein, fiber, and essential vitamins, making this a wholesome dish.
Rich Flavor: The combination of tomato paste, crushed tomatoes, and balsamic vinegar creates a deep, savory base.
Easy to Customize: This recipe can be tailored to suit various dietary needs and preferences.
Low-Calorie Alternative: By replacing meat with lentils, you significantly reduce the calorie and fat content while still enjoying a hearty sauce.

FAQs

Can I use canned lentils instead of dried?

Absolutely! Canned lentils save time and work just as well. Be sure to rinse and drain them before adding to the sauce.

How can I make this sauce creamier?

For a creamier texture, stir in a splash of unsweetened almond milk or coconut cream at the end of cooking.

What other herbs can I use?

Fresh thyme, rosemary, or parsley can be added for extra flavor.

Can I make this oil-free?

Yes, sauté the vegetables in a bit of vegetable broth instead of olive oil.

Is this recipe kid-friendly?

Absolutely! The mild flavors and hearty texture make it appealing to kids. You can omit the chili flakes for a milder version.

Final Thoughts

This Lentil Bolognese recipe is a crowd-pleaser that proves plant-based meals can be just as satisfying as their meat-based counterparts. Its hearty texture and robust flavor make it a go-to dish for weeknight dinners, meal prep, or even special occasions. By incorporating lentils and fresh vegetables, you’re not only creating a delicious sauce but also fueling your body with essential nutrients. Give this recipe a try and enjoy a healthier take on a classic favorite.