By Sophie Van Beek
Easy lentil bolognese
4 steps
Prep:20minCook:30min
Traditional bolognese is made with ground meat, but I swap that for heart-healthy lentils, which not only have 7–12 grams of protein per 1⁄2 cooked cup but are also a great source of iron and dietary fibre. While lentils are an excellent protein substitute for meat, they are missing a little something in both the texture and flavour departments. The addition of finely chopped mushrooms and walnuts help to give this sauce that deep umami flavour we’re looking for, as well as a good dose of healthy fats. You can skip the wine if you prefer not to cook with it, but it does add an extra layer of flavour that really helps to make the dish. Plus, you can enjoy a glass while you cook;)
This recipe makes a large batch of sauce, which makes it great for meal prep. You can enjoy your leftovers throughout the week, or freeze half of it for later. I prefer to cook my pasta day-of while I reheat my leftovers, as it doesn’t take long to cook and always dries out in the fridge when prepped in advance.
Updated at: Thu, 17 Aug 2023 10:32:24 GMT
Nutrition balance score
Great
Glycemic Index
57
Moderate
Glycemic Load
41
High
Nutrition per serving
Calories407.5 kcal (20%)
Total Fat7.1 g (10%)
Carbs71.1 g (27%)
Sugars9.8 g (11%)
Protein15.3 g (31%)
Sodium559.6 mg (28%)
Fiber9.7 g (35%)
% Daily Values based on a 2,000 calorie diet
Ingredients
8 servings
2ribs celery
2carrots
peeled
0.5yellow onion
480mlvegetable broth
225gcremini mushrooms
½ cupdry white wine
½ cupwalnuts
0.5 bunchfresh parsley
large stems removed
6fresh basil leaves
large
1 x 6 ouncetomato paste
can
1 cupdried brown lentils
1 x 28 ouncecan diced fire-roasted tomatoes
455gspaghetti
gluten-free
salt
freshly ground black pepper
Instructions
Step 1
1. Roughly chop the celery, carrots, and onion into equal-size pieces, then put them in a food processor and pulse until finely chopped. Turn a pressure cooker on to the “sauté” setting; when it’s warm, add the chopped vegetables and 1⁄2 cup (120 ml) of the broth. Cook until the onions are translucent, 3 to 5 minutes.
Step 2
2. In the meantime, pulse the mushrooms in the food processor until finely chopped. Add them to the Instant Pot, along with the wine, and sauté for an additional 3 minutes while you pulse the walnuts, basil, and parsley together in the food processor. Add the nut and herb mixture to the pot and cook for an additional minute.
Step 3
3. Stir the tomato paste into the sautéed vegetables; when it’s evenly distributed, add the lentils, the remaining broth, and tomatoes and mix well. Press the “cancel” setting to turn off the pot, then cover the pot, set the valve to “sealing,” and cook the sauce on Manual High pressure for 15 minutes. While the sauce is cooking, prepare your gluten-free pasta according to the package instructions.
Step 4
4. Manually release the pressure when the timer goes off, then uncover the pot and stir the sauce. Let the sauce sit uncovered for 5 minutes to thicken, then season with salt and pepper to taste, if necessary. Serve over cooked pasta, or as desired. Leftovers will keep in the fridge for up to 5 days, or in the freezer for up to 2 months.
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