Vegan Lentil Bolognese

Bursting with nutritious flavor, this easy vegan lentil bolognese celebrates the bright bounties of both summer and fall.

We’ve reached another bridge between seasons, a captivating moment when we find ourselves plucking the last round of bright, plump, bursting tomatoes while contemplating trading up crisp, fresh salads for hearty stews. It’s time to get started canning and freezing, and also to allow extra space for just breathing. No guilt allowed if canning and freezing aren’t happening this year, or, as is our case, the gardening couldn’t happen in the first place. Ladling up guilt and pouring it all over ourselves is far too commonplace, don’t you think? I find the pour happens all the more when I’m frazzled, uneasy, or pulled in too many directions, just when I need to relax the nervous system the most.

This vegan bolognese dish is one of our versatile, bright, delicious easy staples, and right now I’m so appreciative of the opportunity to blend what’s available from not one but two seasonal pantries–or, one might say, whatever organic freshness was to be found on sale. Change things up to your taste and heart’s content, spice and season by approximating, simmer less or longer. Just don’t leave out the lentils. I’ve been loving lentils lately–there’s just so much to love, especially when we can feel the love coming back, caring for the whole bodily temples we call home.

Lentil Love

Often celebrated for their versatility and hearty flavor, lentils are also a powerhouse of nutrition, with the added bonus of being an easy addition to any diet. The plant world lends weight to the phrase “small but mighty” in countless ways, and lentils are a stellar example. A fantastic source of plant-based protein and dietary fiber, the humble legumes help promote saitety and support digestive health. They’re also rich in essential minerals like iron, folate, and magnesium. They shine in the spotlight and are content to be part of a supportive cast. Use them for plant burgers, meatless loaf, or added bulk for comforting curries and soups. And definitely try them here, in a comfort classic. The lentil sauce is hearty but not heavy, and richly satisfying.

Last week, I shared a phone call with a friend from high school. It’s been decades since we’ve been in touch–no animosity behind us, just drift. We were reconnected by a mutual connection, and it was such a fun surprise, as well as the most natural, flowing, catchups. It was also quite poignant, feeling our personal seasons. Filling each other in on family, others we’d kept in touch with from school, news wasn’t so much marriage and babies as death and divorces, sorrows and gratitude.

Any shift of seasons inspires reflection. The unfolding of newness comes with mirrors to mortality. Thankfully nature astounds us in ways that remind us, we don't have to mourn one time in order to embrace another, and that there’s much worth our grateful embrace. The key is nourishing in the ways that matter, are meaningful, and bring good energy, and in enjoying it all.

Vegan Lentil Bolgnese

Vegan Lentil Bolgnese

Yield: 4-6
Author:

Bursting with nutritious flavor, this easy vegan lentil bolognese celebrates the bright bounties of both summer and fall.

Ingredients

  • 1 tablespoon olive oil1 large onion, diced
  • 2 medium carrots, peeled and diced
  • 3 cloves garlic, minced
  • 1 bell pepper, seeded and diced
  • 2 stalks celery, thinly sliced
  • 1 medium zucchini, chopped
  • ¼ cup tomato paste
  • 1 28-ounce can crushed tomatoes
  • 1 ¼ cup red lentils
  • 1 cup low-sodium chicken or vegetable stock
  • ⅓ cup white wine
  • Sea salt and fresh ground pepper to taste
  • ¼ cup fresh basil, chopped plus extra for garnish
  • ¼ cup chopped fresh parsley
  • 1/4 Cup nutritional yeast, optional
  • Sea salt and pepper to taste
  • To serve: pasta of choice

Instructions

  1. In a large pot over medium heat, warm the olive oil. Add the onion, carrot, garlic, bell pepper, celery and zucchini and cook slowly until the vegetables soften and onions turn golden, about 10 minutes.
  2. Increase heat to medium-high. Stir in tomato paste and cook 2 minutes. Add the crushed tomatoes and continue cooking, stirring and scraping any browned bits from the bottom of the pan, a further 2-3 minutes.
  3. Stir in the lentils, broth, and wine. Bring to a boil, then reduce heat to medium low. Season to taste with salt and pepper and simmer until the lentils are tender, approximately 30 minutes.
  4. During last 10 minutes while sauce is simmering, prepare pasta according to package directions.
  5. Stir parsley, nutrtional yeast if using, and basil to sauce and serve over pasta. Garnish with basil leaves.

Nutrition Facts

Calories

399

Fat

3 g

Sat. Fat

0 g

Carbs

73 g

Fiber

25 g

Net carbs

48 g

Sugar

17 g

Protein

23 g

Sodium

948 mg

Cholesterol

0 mg
Main DishWendy McMillanComment