Red Lentil Bolognese

Red Lentil Bolognese

| RED LENTIL BOLOGNESE |

30 minutes and one pot for 6 servings of this nutrient dense red lentil bolognese pasta bowl! Enjoy it over low carb noodles like the hearts of palm noodles from Palmini, zucchini noodles, or as pictured with brown rice spaghetti! All options have been calculated for you and can be found at the bottom of the recipe!

 

For 20% off Palmini's low carb noodles shop eatpalmini.com and use code "EVANNRYAN" to SAVE! Affiliate link.

 

Recipe notes:

You can use 1 bouillon cube + 5 cups water as directed in recipe or substitute 5 cups of vegetable broth.

 

Recipe makes 6 servings

Macros per serving, bolognese only:

352 cals - 2g fat - 61g carbs - 23g protein

 

Ingredients:

1 tbsp olive oil

1 yellow onion, diced

1 stalk celery, diced

1 carrot, diced

2 tbsp tomato paste

1 - 700ml Jar tomato sauce, like marinara or arrabiata

1/2 cup nutritional yeast

2 tbsp balsamic vinegar

2 tsp coconut sugar

2 cups dry red lentils, rinsed well

1 vegetable bouillon cube 

5 cups water

 

Recipe:

Rinse the red lentils really well, drain and set aside.

Bring a large pot to medium heat and add olive oil, coating the bottom of the pan.

Add the diced onion, carrot, and celery with a pinch of salt.

Saute for 4-5 minutes or until softened.

Add remaining ingredients to the pot: tomato paste, tomato sauce, nutritional yeast, balsamic vinegar, coconut sugar, red lentils, vegetable bouillon, and water.

Stir everything together really well. 

Bring to a boil, then immediately reduce to a low simmer.

Cook for 25-30 minutes, stirring every so often so nothing get stuck to the bottom.

Liquids will reduce a lot and you want that to have a thick, "meaty" sauce. You will have to stir the pot more often at the end of cooking to ensure nothing is sticking.

If too much liquid has evaporated before red lentils are fully cooked add small amounts of water, 1/3 cup at a time and stir through until your lentils are cooked.

The thicker you can keep the sauce the better!

 

To Serve

Lowest carb/calorie option:

1/2 a bag of Palmini Angel Hair Pasta with 1 serving bolognese:

384 cals - 2g - 67g carbs - 25g protein

 

High fiber/high volume & low calorie option:

4 cups zucchini noodles or "zoodles" with 1 serving bolognese:

402 cals - 2.5g fat - 69g carbs - 26g protein

 

High carb and higher in protein:

85g brown rice pasta with 1 serving bolognese:

663 cals - 2.5g fat - 130g carbs - 30g protein

 

Highest protein option:

100g chickpea pasta with 1 serving bolognese:

722 cals - 5.5g fat - 122g carbs - 46g protein

 

 

 For more high protein, meal prep friendly vegan recipes check out the High Protein Vegan Ebook Collection, here. 

 

 

 

 

 

 

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