Vegan Puy Lentil & Mushroom Bolognese
I just love a heartwarming bowl of lentils & pasta, For this bolognese, instead of using a boring meat substitute I've added handfuls of puy lentils giving it a really tender texture. If you're just starting to try out being vegan/veggie then this recipe is perfect for you! The texture & taste is just like classic bolognese, the ingredients add tonnes of nutrients to your new diet & the sauce fills a deep pan right to the top leaving you with endless supplies.
Lentils are one of the main bases to my diet. They can be added to everything & are a perfect, hassle-free way of giving your bowl an earthly feel. Although lentils might be low in calories, they certainly aren't lacking in health benefits. As they pack in tonnes of fibre, swapping meat or Quorn for lentils means not only will your digestion be much smoother but also, blood sugar & cholesterol levels will stabilise.
I know that many people doubt switching to a veggie/plant-based lifestyle as they hear the myth of vegans & vegetarians not getting enough protein. Well, over 30% of lentils' calories are allotted to protein, their fat content is less than 1%, they give you TONNES more iron than steak or chicken & with only 230 calories in a serving, these pulses let you lose those extra pounds whilst leaving you full up with natural fibre, carbs & protein.
On top of all that nourishment, puy lentils are also loads cheaper than meat & a single bag lasts you way over a month! You'll probably have the other ingredients in already so it's a fab recipe for students or anyone wanting to make healthy, happy, cruelty free food on a budget. All you need is hungry company or a freezer! Here are my pots ready to freeze...
But, I don't really want to eat pasta everyday so I dreamed up some alternative bolognese bowls. When I opened the fridge one morning all I could see was a tub of the sauce & some spinach. With a brunch in mind, I sprayed the bottom of a small ceramic dish with extra virgin olive oil, layered spinach & then spooned the sauce on top with a bit of extra virgin olive oil. After 20 minutes in the oven at 200'C the bolognese was bubbling & a bit crisp. Mixing the sauce in with the spinach using some toasted Seeded Spelt Bread made the perfect, comforting brunch!
If you're thinking of something light then why don't you try a pizza ? Using wholemeal pitta as a base, spoon on some bolognese as the pizza sauce & top with fresh tomatoes, olives, red onion & pepper then sprinkle with vegan cheese & basil! Toast under the grill for a couple of minutes for a quick, happy & healthy lunch.
Vegan Puy Lentil Bolognese
Serves: 6 - 8 hungry pasta lovers (or 10+ using the other recipes listed above)
Prep time: 15 - 20 mins
Cook time: 25 - 30 mins
Total time: 45 mins
Ingredients:
300g puy lentils
200g chestnut mushrooms
1L veg stock
1 can chopped tomatoes (400g)
1 tbsp olive oil
1 tbsp tomato puree
1 onion
1/2 red onion
1 pepper
2 large carrots
2 salad tomatoes
1 clove garlic (crushed)
glug of red wine (optional)
handful chopped, fresh basil (& some leaves to stir in)
pinch salt & pepper
1 tsp dried oregano
1 tsp chilli flakes
1 tsp paprika
organic wholewheat spaghetti
Method:
Chop all the veggies & heat 1 tbsp olive oil in a deep pan on a medium heat.
Add the onions & fry for 8-10 mins until clear (adding the pepper & carrots half way through).
Once the pepper, carrots & onions are soft, add the crushed garlic & cubed mushrooms then cook for about 5 mins - stirring regularly.
When the veg is done, pour 1L veg stock into the pan along with the can of chopped tomatoes, tomato puree & red wine (if using). Make sure the puree is fully mixed in.
Carefully stir in the lentils then add the salt, pepper, chopped basil, paprika, chilli flakes & oregano. Bring to a light simmer & cook for 25-30 mins until the lentils are tender - but not mushy (whilst cooking, blanch the salad tomatoes, peel, cut into chunky thirds then stir into the sauce once nearly done).
Add the basil leaves & serve with organic wholewheat spaghetti.
