PREP TIME: 15 mins | COOK TIME: 25 mins | TOTAL TIME: 40 mins | SERVINGS: 4
Packed with flavor and hearty – this Vegan Bolognese is a filling dinner option. Super easy to put together using simple ingredients. Enjoy a satisfying meal that your family will love with this easy Vegan Bolognese.
INGREDIENTS
1 medium onion, finely diced
1 tablespoon oil
4 cloves garlic, finely minced or crushed
2 teaspoons Italian seasoning or use 1 teaspoon each of
1 teaspoon coconut sugar or sweetener of choice
10 ounces fresh (280 grams) mushrooms, finely diced (or 1 ounce dried)
1 medium (52 grams) stalk of celery, finely diced (1/2 c.)
2 medium (200 grams) carrots, finely grated
Pinch of red pepper flakes, or to taste
Salt and black pepper to taste
1/3 c. (80 ml) red wine or use more vegetable broth
3 c. (750 g) crushed tomatoes or marinara sauce or tomato sauce
dried oregano and basil
1 teaspoon onion powder
1 c. (200 grams) dry lentils – I used brown, soaked
1 tablespoon soy sauce gluten-free if needed or tamari
1 tablespoon balsamic vinegar
8 ounces (225 grams) spaghetti gluten-free if needed or pasta of choice
1/2 c. (120 ml) plant-based milk
1 teaspoon cornstarch
Vegan Parmesan or nutritional yeast to garnish (optional)
2 c. (480 ml) vegetable broth
1 bay leaf
How to make Vegan Bolognese
Step 1: If using green or brown lentils, I recommend soaking them in lukewarm water (optional). If planning on using red lintels, you can skip this step.
Step 2: In a pan, heat the oil over medium heat. Once hot, add the onion, celery, mushrooms, and carrots. Cook for about 3 to 4 minutes, stirring often. Then, add the garlic along with the sweetener, and all spices. Stir well and continue to cook for a minute more, stirring occasionally.
Step 3: Pour in the red wine or vegetable broth. Add the crushed tomatoes, vegetable broth, bay leaf, and drained lentils. Stir well. Bring the mixture to a boil and simmer for about 20 minutes until the lentils have softened.
Step 4: In the meantime, cook the pasta following the package directions.
Step 5: To the pan, add the soy sauce and balsamic vinegar. In a small bowl, whisk the plant-based milk and cornstarch until blended, then add this to the pan.
Step 6: Adjust the seasonings according to taste. If needed, you can also add extra vegetable broth.
Step 7: In bowls over pasta, serve the lentil bolognese. On top, sprinkle with optional vegan Parmesan. If you have leftovers, store them in the fridge for up to 4 days, covered.
NOTES:
In this recipe, you are welcome to use your preferred pasta, such as regular, gluten-free, or even grain-free pasta. You can even use gnocchi.
In place of lentils, you can use textured soy protein. In warm water, soak 1 to 1 1/2 c. of soy curls for a couple of minutes before adding them to the pan.
You are welcome to add more veggies, if desired, like eggplant, zucchini, yellow squash, etc.
Nutrition Facts:
Amount per Serving: Calories 541 Fat 6g 9% Saturated Fat 1g 5% Carbohydrates 92g 31% Fiber 16g 64% Sugar 17g 19% Protein 27g 54%
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