This is a vegan version of the famous “spaghetti bolognese”, it is now my traditional bolognese with lentils instead of meat. It’s 100% approved by the kids and the family here, so I hope this healthy bolognese will meet the same success at your place !
Actually this traditional bolognese with lentils recipe is better than every beef bolognese Iโve ever had before. Because I used to enjoy a good ‘bolognese’ in the past. This recipe is made with green lentils because they remain tender and not soft when cooked for a while. This savory sauce has also fresh tomatoes, carrots, onion, garlic, tomato paste, Harissa paste (or chili flakes), coconut sugar, Bay leaf and a lot of herbs.
The lentils are so rich in taste. The texture is amazing. And thanks to it, you will get an extra quality protein source. So you definitely are gonna love this dish.
For the spaghetti, I like to mix some raw zucchini noodles and rice spaghetti. If you try to avoid all processed food, go for zucchini noodles only. But chose whatever you like at this right moment. If you want to try another spaghetti recipe made with zucchini, check out my super tasty zucchini pesto noodles it’s on the blog too.
One pot only
Bolognese is an old traditional recipe and many versions exist today. This recipe is my personal vegan twist of it. All ingredients are cooked in one pot because it is so much easier and it brings more flavors to the lentils. If you have more time, it is best to simmer the sauce for a bit longer (up to 1 hour), to thicken a bit more. It is even better the day after.
You could also cook your lentils on the side if you’d rather make a big batch and use one cup for the sauce. For the sauce, you’ll have to reduce the water addition from 4 cups to 1 cup.
Top Tip
Lentils are a key ingredient for vegetarians and vegans. Lentils are basically like a rainbow : they can be yellow, black, orange, white, dark green or black. Soft or crunchy, sweet or salty.
Lentils are a small but nutritionally mighty member of the legume family. They are a very good source of cholesterol-lowering fiber.
Compared to other types of dried beans, lentils are relatively quick and easy to prepare. They readily absorb a variety of wonderful flavors from other foods and seasonings. Lentils are high in nutritional value and are available throughout the year.
Lentils are a very good source of dietary fiber, copper, phosphorus and manganese. Additionally they are a good source of iron, protein, vitamin B1, pantothenic acid, zinc, potassium and vitamin B6.
For this healthy bolognese recipe I use green lentils as they reach a “meaty’ texture. My favorite are Le Puy green lentil from France but any green lentil will be perfect.
Healthy bolognese with lentils and….
Comforting, nourishing and simply delicious !
If you make it
If you make the traditional bolognese with lentil instead of meat, tag me on Instagram as @live.and.taste and use #liveandtaste hashtag.
Feel free to ask me any question or leave me a comment (reply) below the recipe, I will be thrilled to reply to you.
Healthy greetings from Laetitia
A TRADITIONAL BOLOGNESE WITH LENTILS INSTEAD OF MEAT
INGREDIENTS
- 1 cup green lentils, rinsed
- 1 onion, diced
- 2 garlic cloves, chopped
- 1 carrot, chopped into small pieces
- 4 big tomatoes, chopped - (or 10-15 small ones)
- 1 can organic chopped tomatoes
- 3 tbsp tomato paste
- 1 tbsp Harissa paste or Ajvar or some chili flakes
- 1 bay leaf
- 3 tsp stalks of fresh thyme chopped or 1-2 dried thyme
- 1 tsp dried oregano
- 1 tsp coconut sugar
- 1 pinch ground pepper and salt
- 4-5 cups vegetable stock (mix hot water with 1 organic stock)
- 1-2 tbsp olive oil
INSTRUCTIONS
- Wash the lentils and set aside.
- Heat one big pot with olive oil and stew the onion for 3 minutes (or until brown).
- Add the garlic, Harissa paste (or the chili flakes) and Bay leave. Mix it well.
- Add the tomato paste and do the same.
- Toss the tomatoes and the carrots in the pot and stir all together until well-mixed. Allow to cook for about 2-3 minutes (until softened).
- Open the can with the tomatoes and add it to the mixture.
- Add all the spices, coconut sugar, lentils and add 4 cups of vegetable stock. Mix all of them together and let it boil for 5 minutes.
- Reduce the heat to simmer and put a lid on the pot. Let it simmer for the next 25-35 minutes. Check it out from time to time and stir well (the lentils are cooked when tender but not too soft). If the liquid is reducing too much add another cup of water. If you have time, allow it to cook for up to 1h (to thicken and develop more flavor but this is optional).
- Taste the sauce, add more spices if needed, and remove the bay leaf.
- You can serve this sauce over pasta of your choice, rice, or baked potato.
- Bon Appetit !
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