Recipe: Red Lentil Bolognese

This Red Lentil Bolognese is a plant-based spin on an Italian classic, loaded with non-starchy veggies.  While you’d never know just from looking, the recipe calls for 6 different veggies, totaling more than 8 cups, providing 2 cups per serving.  Since the sauce reduces and thickens, it’s truly the sneakiest way to load up on delicious, nourishing veggies!

Red lentils and mushrooms take the place of meat, which is used in a traditional bolognese.  But this dish is still rich in plant protein, totaling close to 20 grams per serving, thanks to the lentils, pasta, and veggies.  To push that number a few grams higher, top your serving with a tablespoon of nutritional yeast and an ounce of walnuts.  For a non-vegan eater, add some grated Parmesan cheese.  However you serve it, this dish is loaded with plant-based goodness that everyone will enjoy!

Red Lentil Bolognese

Serves 4

Ingredients:

• 1 zucchini
• 2 carrots, peeled
• 1 red or orange bell pepper
• 28 oz can crushed tomatoes
• 1 tsp oregano
• 1 tsp basil
• 1/2 tsp thyme
• 1 Tbsp olive oil
• 1 medium onion
• 2 cloves garlic
• 8 oz cremini or Baby Bella mushrooms, chopped
• 3 Tbsp tomato paste
• 1.5 tsp salt, divided
• 1/ tsp red pepper flakes, optional
• 2 C water or low-sodium broth, plus more for boiling pasta and preferred sauce consistency
• 2/3 C uncooked red lentils
• 8 oz dry spaghetti or bucatini noodles
• Optional topping: chopped parley, nutritional yeast, pine nuts, or grated Parmesan

Directions:

1. Cut zucchini, carrots, and red pepper into large chunks.  Add them to a blender with crushed tomatoes, oregano, basil, and thyme.  Blend until smooth and set aside.
2. Heat olive oil in a deep pan over medium-high heat.  Add diced onion and sauté 6-7 minutes or until onion is translucent and soft.  Add minced garlic and sauté 2 minutes.  Add chopped mushrooms and cook 3-4 minutes, or until they begin to brown, soften, and reduce in size.
3. Next, add the tomato paste, salt, and red pepper flakes (if using).   Sauté for 1 minute, then stir in the veggie tomato sauce mixture.  Bring the contents of the pot to a simmer.  Stir in water and red lentils.
4. Turn the heat to low while maintaining a simmer, stirring every 5 minutes, for 30 minutes.  As lentils soften and liquid absorbs, test the texture of lentils and add up to 1/2 cup of water if more moisture is needed to cook the lentils until they are tender.
5. In the last 10 minutes of cooking the lentils and sauce, put a medium pot of water on for the pasta and bring it to a boil.  Add salt and dry pasta.  Reduce the heat to medium and maintain a boil while the pasta cooks.  Stir pasta every few minutes during cooking to prevent sticking.
6. Remove pasta when it is al dente (tender with a little bite, with about 2 minutes remaining on the cook time) and drain pasta water, reserving 1/2 cup to add to the sauce.
7. Put pasta and 1/4 cup of reserved water into the pot of bolognese sauce.  Toss together gently and cook the pasta for 2-4 minutes, or until it reaches your desired texture (add additional water only if needed/preferred for noodle texture and sauce consistency).
8. Taste and add a bit more salt, if needed.  Divide the bolognese between 4 bowls or plates and serve with desired pasta toppings.

Tips:

• If you like a bold-flavored sauce, consider using another tablespoon of tomato paste, adding a splash of balsamic vinegar, or stirring in fresh basil at the end of cooking.
• When using just a little bit of tomato paste, we suggest buying the tubes that can be refrigerated once opened, vs using part of a can.
• The sauce can be made ahead of time and reheated to toss with your desired type of pasta.  It also freezes well and can be stored frozen for up to one month.

Swaps:

• For the crushed tomatoes: 24 oz marinara sauce
• For the mushrooms: 4 oz or 1 scant cup chopped walnuts
• For the red lentils: green or brown lentils