Yes, you really can make the most amazing, savory, nutritious vegan bolognese without the meat! Just cook up an easy, healthy vegan pasta sauce with lentils, walnuts, and tomatoes, which provides just the right amount of pizzazz to pasta recipes, such as this heartyVegan Bolognese with Lentils and Walnuts. This super easy recipe will teach you how to make the best ever healthy plant-based bolognese sauce to slather over your favorite pasta, such as spaghetti to make a light delicious spaghetti bolognese your whole family will love. The leftovers are fabulous too! In fact, make this vegan pasta recipe for meal prep for several delicious portable lunches or dinners during the week.
One of the cool things about this recipe is the healthy ingredients. The deep red color of tomatoes is a calling card for lycopene—the plant compound linked with antioxidant and anti-inflammatory activity. In fact, lycopene is more available to the body in its cooked form, as in cooked tomato products, like pasta sauce, canned tomatoes, and tomato paste. Including these healthy plant foods in your diet more often is linked with prostate cancer protection. This vegan Bolognese recipe also features lentils, which is a fiber-rich plant food that can help lower your risks of chronic diseases, as well as obesity. And walnuts—omega-3 rich plants filled with heart-healthy fats.
Check out the video for this delicious, plant-based recipe here. And watch how I make it over on my Instagram!
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Cook up this easy, healthy Vegan Bolognese with Lentils and Walnuts for a hearty, plant-based, budget-friendly vegan bolognese recipe you won’t soon forget!
1 cup lentils, brown or green, dried
3 cups water
1 tablespoon extra virgin olive oil (optional)
1 medium onion, finely diced
4 cloves of garlic, minced
2 stalks celery, finely chopped
1 medium carrot, finely shredded
1/3 cup finely chopped walnuts
1 (28-ounce) can crushed or diced tomatoes, with juice
3 tablespoons tomato paste
1 tablespoon soy sauce, reduced sodium
1/3 cup red wine (optional)
1 tablespoon Italian seasoning blend
½ teaspoon black pepper
¼ teaspoon salt (optional)
12 ounces spaghetti noodles, uncooked (or other pasta, as desired)
Garnish:
1/3 cup chopped fresh herbs (i.e. basil, thyme, oregano)
Place a Dutch oven or large saucepan on medium heat and add lentils and water to the pot. Bring to a simmer, and cook for 10 minutes, uncovered.
Add olive oil, finely chopped onion, minced garlic, finely chopped celery, finely shredded carrot, and finely chopped walnuts, and cook for 5 minutes, stirring frequently.
Add canned tomatoes, tomato paste, soy sauce, red wine, Italian seasoning, black pepper, and salt (optional). Stir well and simmer, uncovered, for 10-15 minutes, stirring occasionally, until thickened and vegetables are tender. May need to cook longer to reduce extra moisture until you achieved desired consistency.
Meanwhile, bring a large pot of water to boil to cook pasta. Add dry spaghetti noodles, and cook until al dente, according to package instructions (about 7 minutes). Drain noodles in colander.
To serve: Divide spaghetti noodles among 6 serving plates or pasta bowls (about 1 ¼ cups each). Top with 1 cup of Bolognese sauce. Sprinkle with 1 tablespoon chopped herbs. Alternatively, place spaghetti noodles in one large serving bowl, Bolognese sauce in another large serving bowl, and chopped herbs in a small dish, allowing guests to serve themselves as desired.
