red lentil bolognese
An easy recipe to boost your intake of legumes. Lentils are high in protein and fiber (higher than beans). Plus they are quick to cook so this is a great recipe to make during the week. If you want to reduce your intake of beef, then this is a satisfying substitute.
Serves 4
Ingredients
1/2 Yellow Onion (finely chopped)
4 Garlic cloves (clove, minced)
1/4 cup Water
1 1/2 tsps Oregano
1/2 tsp Sea Salt
1/4 tsp Red Pepper Flakes
1 cup Dry Red Lentils (rinsed)
2 tbsps Tomato Paste
3 cups Vegetable Broth
1 cup Tomato Sauce
2 tbsps Balsamic Vinegar (divided)
Creating the Magic!
In a pot over medium heat, add the onion, garlic and water. Cook until the onion begins to soften and the water evaporates. Add the oregano, salt and red pepper flakes and cook for an additional minute.
Stir in the lentils and tomato paste. Add the vegetable broth, tomato sauce and half of the balsamic vinegar and stir to mix well. Bring the sauce to a gentle boil then reduce heat and simmer for about 30 minutes or until lentils are very tender.
Stir in the remaining balsamic vinegar and continue to simmer for 2 to 3 minutes more. Season with additional salt if needed and enjoy.
Notes Leftovers
Refrigerate in an airtight container for up to five days.
Serving Size
One serving is approximately 1 cup of sauce.
More Flavor
Use your favorite marinara sauce instead of tomato sauce. Add a drizzle of honey or freshly chopped basil or oregano at the end.
Additional Toppings
Top with extra red pepper flakes, dried or fresh oregano or nutritional yeast.
How to Use
Serve over veggie noodles, pasta noodles or dip fresh bread in it.
Nutrition - Amount Per Serving
Calories 238
Fat 1g Carbs 44g Fiber 9g Sugar 7g Protein 15g
Cholesterol 0mg
Sodium 800mg
Vitamin A 836IU
Vitamin C 8mg
Calcium 48mg
Iron 6mg