Healthy Lentil Bolognese Recipe: High-Fiber & High-Protein Never Tasted So Good by Jan Mostrom

When my kids are visiting I’m always trying to find wonderful vegetarian recipes that all of us will enjoy. This hearty lentil bolognese recipe is ready to serve in under an hour. The high-fiber and high-protein recipe is wonderful over noodles, polenta or even rice. If you’ve never tried a vegetarian meal, this hearty lentil vegetable bolognese is a wonderful place to begin. Lentils are also a superfood and one of the healthiest foods you can eat.

To make this vegetarian lentil pasta sauce recipe you will need the following healthy, wholesome, gluten-free ingredients: lentils (quick-cooking), olive oil, onion, carrots, celery, fresh garlic, salt, black pepper, fresh oregano or thyme (or dried Italian seasoning), tomato paste, fresh or canned tomatoes, vegetable broth (or water), walnuts or pecans, and balsamic vinegar. Optional ingredients are crushed red pepper flakes, red wine and Parmesan cheese for serving. (If you're vegan, use vegan Parmesan cheese.)

Photo credit: under license from BigStock

This easy Italian-inspired lentil bolognese is loaded with nutrition! Check out the health benefits of lentils, the health benefits of vegetables, the health benefits of tomatoes and the health benefits of nuts.

Variation: You can add even more depth of flavor, if desired, with a splash of soy sauce or miso mixed with a bit of water or broth.

This hearty vegetarian lunch or dinner is sure to please everyone, even the meat eaters! Serve the lentil bolognese over pasta, polenta or your favorite grain with whatever side dishes you enjoy.

Cuisine: American
Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes
Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large onion, diced (2 to 2 1/2 cups)
• 4 medium carrots, small diced
• 5 stalks celery, thinly sliced
• 4 - 6 cloves garlic, roughly chopped
• 1 1/2 teaspoons salt
• 1/2 teaspoon black pepper
• 1/4 teaspoon crushed red pepper flakes (optional)
• 1 tablespoon fresh oregano or thyme (or 2 teaspoons dried Italian seasoning)
• 1/3 cup tomato paste
• 1/4 cup red wine (a generous splash), optional
• 1 1/4 cups black caviar lentils (or other small lentils for quick cooking, just not brown)
• 1 1/2 cups tomatoes, diced with juices or 14 ounces (1 can) diced tomatoes or crushed tomatoes
• 3 1/2 cups vegetable broth (or water plus 2 to 3 bouillon cubes)
• 3/4 cup ground toasted walnuts or pecans (or hemp hearts)
• 2 teaspoons balsamic vinegar
• Parmesan or pecorino cheese, grated, for serving (optional) 

Here's how to make it: 

1. Place a large soup pot or dutch oven with the olive oil on the stove top on medium-high heat. Add the onion and cook for 3 to 4 minutes, stirring every now and then.
   
2. Lower the heat to medium and add celery, carrots, garlic, salt, pepper, herbs and crushed red pepper flakes, if using. Stir and cook for 8 to 9 minutes.
   
3. Add the tomato paste and stir and cook for 1 minute.
   
4. Add the wine, if using, just make sure to scrape the bottom of the pan. If you don’t want to add wine you can add a bit of your vegetable broth to scrape the bottom of the pan.
   
5. After most of the liquid has cooked off add the tomatoes and stir for about 2 minutes.
   
6. Add the lentils.
   
7. Add the broth and ground walnuts or pecans (or hemp seeds). Bring the mixture to a boil, cover and simmer for 20 minutes, or until the lentils are tender. (This is why you want to use small lentils. If you used bigger lentils just give it some more time.)
   
8. Uncover the pot and let the mixture simmer until most of the liquid has been absorbed. When that happens, add your balsamic and taste to see if more salt or pepper is needed.
   
9. Serve over cooked pasta, rice or even polenta with a sprinkle of cheese and enjoy! Store any leftovers in an airtight container in the fridge and reheat in the microwave. This recipe freezes well.
   

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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