Vegan Lentil Bolognese Recipe

🌱 Vegan Lentil Bolognese Recipe

Ingredients:

• 1 tbsp olive oil
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 carrot, diced
• 1 celery stalk, diced
• 1 tsp dried oregano
• 1/2 tsp dried thyme
• 1/2 tsp red pepper flakes (optional)
• 1 ½ cups cooked brown or green lentils (or 1 can, drained)
• 1 tbsp tomato paste
• 1 can (14 oz) diced tomatoes
• 1 cup vegetable broth (more as needed)
• 1 tbsp soy sauce or tamari
• Salt and pepper, to taste
• Fresh parsley, chopped (for garnish)
• Spaghetti or pasta of choice

Instructions:

1. Sauté the vegetables:
   Heat olive oil in a large skillet over medium heat. Add onion, garlic, carrot, and celery. Cook for 5–7 minutes until softened.
2. Add spices:
   Stir in oregano, thyme, and red pepper flakes. Cook for 1 minute until fragrant.
3. Add lentils & tomato paste:
   Mix in the lentils and tomato paste, cooking for another 2 minutes.
4. Simmer the sauce:
   Pour in diced tomatoes, vegetable broth, and soy sauce. Bring to a simmer. Reduce heat and let it cook for 20–25 minutes, stirring occasionally, until thickened. Add more broth if needed.
5. Season to taste:
   Add salt and pepper. Adjust spices if needed.
6. Serve:
   Spoon the lentil bolognese over cooked spaghetti. Garnish with chopped parsley and optionally a sprinkle of nutritional yeast or vegan parmesan.

🍽️ Nutrition Information (Per Serving)

(Based on 4 servings, including ~2 oz dry spaghetti per serving)

* Sodium can vary widely depending on broth, soy sauce, and canned tomatoes used.

🥦 Notes:

• Lentils are the primary protein and fiber source.
• Whole wheat spaghetti or gluten-free pasta can increase fiber or reduce gluten content.
• To reduce sodium, use low-sodium broth and tamari or skip added salt.
• Add-ins like mushrooms or spinach will slightly alter these numbers but increase nutrient density.