Vegan bolognese with lentils, mushrooms and sunflower seeds
Indulge in this hearty and nutritious Vegan Bolognese made with lentils, mushrooms, sunflower seeds, and a medley of fresh vegetables and herbs. Perfectly paired with whole-wheat pasta, this plant-based twist on a classic Italian favorite offers rich flavors and wholesome ingredients that will satisfy your taste buds and nourish your body. Ready in just a few steps, it's the ultimate healthy comfort food for any day of the week!
- 17 Mar 2024
- Cook time 25 min
- Prep time 10 min
- 6 Servings
- 15 Ingredients
Indulge in a delicious and hearty meal with our Vegan Bolognese featuring lentils, mushrooms, and sunflower seeds. Packed with nutritious ingredients and bursting with flavors, this plant-based alternative to the traditional bolognese is sure to satisfy your taste buds and keep you feeling energized. With a blend of vegetables, grains, and seeds, this recipe offers a perfect balance of protein, fiber, and essential nutrients.
Ingredients:
Instructions:
- Rinse 1 cup of lentils under cold water.
- In a medium pot, add the lentils and cover with water. Bring to a boil.
- Reduce the heat and simmer for about 15-20 minutes, or until the lentils are tender. Drain and set aside.
- Cook 8 oz of whole-wheat pasta according to the package instructions. Drain and set aside.
- In a large skillet, heat 2 tablespoons of olive oil over medium heat.
- Add the finely chopped onion and cook until it becomes translucent.
- Add the minced garlic and cook for an additional minute, until fragrant.
- Stir in the chopped mushrooms and diced carrots. Cook for about 5 minutes, or until the vegetables start to soften.
- Add the cooked lentils to the skillet.
- Pour in 2 cups of tomato sauce.
- Stir in the chopped olives and 1 tablespoon of chili powder.
- Add the sunflower seeds, giving the sauce a slight crunch.
- Pour in 1/4 cup of almond milk to add a touch of creaminess.
- Season the mixture with 1 teaspoon of salt. Stir well to combine all the ingredients.
- Reduce the heat to low and let the mixture simmer for about 10-15 minutes, allowing the flavors to meld together.
- Just before serving, stir in 1.33 cups of chopped basil leaves and 1/3 cup of chopped fresh parsley.
- Drizzle 1 tablespoon of olive oil over the sauce for added richness.
- Spoon the vegan bolognese sauce over the cooked whole-wheat pasta.
- Garnish with additional chopped basil or parsley if desired.
- Serve warm and enjoy your delicious and hearty vegan bolognese with family and friends!
Tips:
- Use green or brown lentils for a better texture as they hold their shape better than red lentils.
- Finely chop the mushrooms to mimic the texture of ground meat in traditional bolognese sauce.
- Toast the sunflower seeds lightly before adding them to the sauce to enhance their nutty flavor.
- For a creamier sauce, blend the almond milk with the tomato sauce before adding it to the mixture.
- Add the chili powder gradually and taste as you go to adjust the spiciness to your preference.
- Reserve some pasta water to adjust the consistency of the bolognese sauce if it becomes too thick.
- Garnish with additional fresh basil leaves and a squeeze of lemon juice for a fresh, zesty finish.
Enjoy your Vegan Bolognese with a sprinkle of fresh parsley and a side of whole-wheat pasta for a wholesome, satisfying meal. This dish not only offers a rich and savory taste but also supports a healthy, plant-based lifestyle. Share this delightful recipe with family and friends for a culinary experience that everyone can appreciate.
| Nutrition Facts | |
|---|---|
| Serving Size | 250 grams |
| Energy | |
| Calories 260kcal | 10% |
| Protein | |
| Protein 13g | 9% |
| Carbohydrates | |
| Carbohydrates 44g | 13% |
| Fiber 9g | 23% |
| Sugar 7g | 7% |
| Fat | |
| Fat 12g | 14% |
| Saturated 1.64g | 5% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 310ug | 35% |
| Choline 55mg | 10% |
| Vitamin B1 0.41mg | 34% |
| Vitamin B2 0.27mg | 21% |
| Vitamin B3 4.20mg | 26% |
| Vitamin B6 0.45mg | 27% |
| Vitamin B9 200ug | 50% |
| Vitamin B12 0.04ug | 2% |
| Vitamin C 16mg | 17% |
| Vitamin E 3.99mg | 27% |
| Vitamin K 70ug | 58% |
| Minerals | |
| Calcium, Ca 80mg | 6% |
| Copper, Cu 0.63mg | 0% |
| Iron, Fe 4.87mg | 44% |
| Magnesium, Mg 70mg | 16% |
| Phosphorus, P 260mg | 21% |
| Potassium, K 770mg | 23% |
| Selenium, Se 22ug | 39% |
| Sodium, Na 900mg | 60% |
| Zinc, Zn 2.33mg | 21% |
| Water | |
| Water 180g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
More recipes
Lentil and chickpea dhal
This easy and nutritious recipe is a delicious way to enjoy a healthy vegan meal, ready in no time.
23 May 2024Stir-fried beef and vegetable chow mein
Perfect for a quick, delicious, and satisfying meal.
21 Apr 2024Spicy fish with coriander yoghurt
Elevate your seafood cooking with this easy-to-follow, mouth-watering recipe that's sure to impress.
06 May 2024Chicken parmigiana
Follow our step-by-step guide for a mouthwatering meal perfect for any occasion.
17 May 2024Pumpkin and asparagus risotto
Easy to make and packed with flavor, this risotto will become a new favorite in your recipe collection.
14 Mar 2024Surf and turf
Easy to follow, this recipe combines rich flavors in every bite, making it a fantastic choice for a gourmet meal at home.
09 Apr 2024Roasted butternut squash pasta with pistachio pesto and parmesan cheese
Perfect for a cozy dinner or an impressive meal for guests, this recipe will become a favorite in no time.
10 Apr 2024Paprika beef skewers
Marinated in olive oil and tomato sauce, they offer a delicious and aromatic treat for your taste buds.
11 Mar 2024Asparagus and leek frittata with roasted tomatoes
Enhanced with garlic, basil, and a touch of parmesan, this easy-to-make, protein-packed dish is perfect for breakfast, brunch, or a light dinner.
21 Mar 2024Tofu and broccoli pad see ew
Ready in just minutes, it's the perfect wholesome dinner for busy weeknights.
30 Mar 2024Buckwheat pasta with caramelised onion and peas
Ideal for weeknight dinners or special occasions.
27 May 2024Mustard beef with honey carrot and bean salad
Perfect for a wholesome dinner packed with protein and fresh, zesty ingredients.
01 May 2024Tilapia piccata with snap peas and potatoes
Perfect for a delightful weeknight dinner or a special occasion.
05 Apr 2024Easy beef korma curry
Perfect for a weeknight dinner, this curry is a delicious way to enjoy a variety of wholesome ingredients in a single pot.
18 May 2024Ham and cheese chicken roll-ups
Paired with nutritious broccoli spears, this is a delicious and wholesome meal that's perfect for any night of the week.
29 Mar 2024Syrian spaghetti with tomato sauce
Try it tonight for a comforting and exotic twist on a classic favorite.
06 May 2024Shiitake mushroom quinoa risotto with parmesan and thyme
Perfect for a healthy and gourmet meal.
05 May 2024Parmesan chicken breasts
Ready in no time and packed with flavor, it's the perfect weeknight dinner.
15 May 2024