There’s no need for unhealthy, substitute meats in your Bolognese sauce just because you’re plant based. In fact, vegan Bolognese sauce is one of the easiest and delicious plant based meals to make because those Italian flavours just stand out on their own.
This tastiest EVER, lentil-walnut Bolognese sauce recipe will blow your mind, it really is THAT good! No need for isolated protein, mincemeat products because this sauce needs none of that. This easy Bolognese sauce is made healthy by the use of lentils and walnuts for the ‘meat’. Nothing else!
Why Use lentils In Bolognese Sauce?
All lentils are high protein, so therefore make a great meat substitute to a plant based or vegan diet. They also take on flavours well and add texture to your dishes.
In fact, most dishes that require mincemeat can be subbed with red, green or brown lentils. It usually doesn’t matter which, but personal preference plays a role. The green and brown lentils are more ‘earthy’ and have a stronger flavour, whereas the red variety are milder and take on flavours more readily.
We use red lentils in this ultimate, vegan Bolognese recipe because they cook fast and we like to keep recipes under 30 minutes where possible.
Red lentils require no pre-cooking, unlike most other varieties. You can just throw them in your dish and they will cook down in around 20 minutes, making them faff free.
Benefits Of Red Lentils
The red lentil is quite unique in some of its health benefits. For instance, this amazing legume can actually help boost weight loss and reduces the internal, visceral fat that gets intwined around your organs.
Yes, those red lentils contain a compound called choline in them, which helps to prevent the build up of fat in the liver. This can lead to a condition known as fatty liver. Too much fat in the liver may lead to cells dying and the liver unable to clear toxins from the body like it should.
Other benefits of red lentils include:-
- High in fibre – Lentils are super high fiber, helping to keep your regular and flushing out those toxins from your system.
- Weight loss – Lose weight by adding lentils into your diet daily. This magical legume fills you up, due to its high fiber and protein content. They are also satiating being as they’re very low Glycemic Index.
- High in folate – Folate is a B-Vitamin that gives you energy, helps support red blood cell formation and nerve functions. Folate is also a great way to help fight anemia.
- Great source of Iron – Half a cup of lentils provides 15% of your daily iron needs. Iron is vital for making hemoglobin to help carry oxygen to the cells, hence the reason low iron levels make your tired.
- Manganese – This mineral plays a key role in maintaining normal blood sugar levels (good for diabetics and weight loss). Manganese also helps fight against free radical damage, along with these other antioxidant rich plant foods.
So, get those red lentils into your diet as much as possible with recipes like this!
Why Add Walnuts To Bolognese Sauce?
We love to add walnuts to this whole foods plant based Bolognese sauce because they not only give great TEXTURE, but are so darn healthful too.
Walnuts are among the healthiest of all the nuts out there, and are a great addition to your plant based diet in any way you can get them in.
In this recipe we have put them in only at the end to preserve their vitamins, mineral and healthy fats from too much heat treatment. They really don’t need to be cooked, unless you want them super soft.
Walnuts Health Benefits
- Unique antioxidant profile – Walnuts offer an unmatched antioxidant profile in the nut world. The antioxidants in raw walnuts are only in a couple of other known foods and have remarkable free radical scavenging abilities. They also contain polyphenols that can help negate liver damage from alcohol and drugs.
- Glowing skin – Those remarkable antioxidants found in walnuts can also make your skin GLOW.
- Weight loss – It may sound counter-productive to eat such a high fat food whilst trying to lose weight, but walnuts are so SATIATING and will stop food cravings in their tracks. A small handful of walnuts will kill sugar cravings, stabilise blood sugar, and ultimately lead to weight loss, especially alongside these other fat burning plant foods. Don’t be afraid to eat those walnuts in moderation when dieting.
- Heart healthy – Walnuts are a great source of l-arginine, which is an amino acid well known for its vascular health benefits.
- Brain power – The walnut’s high amounts of vitamin E, melatonin, folate, and antioxidants are a powerhouse of nutrients specifically for the brain. It’s no accident that the walnut also looks like a brain too!
- Help you to sleep naturally – Walnut’s contain good amounts of melatonin, the sleep hormone that can be lacking in today’s stressful world. You may find a handful of walnuts before bed might help you to nod off naturally.
- Sperm quality – Sperm LOVE high omega 3 and 6 fatty acids, which happen to be abundant in the humble walnut. Say no more!
Tastiest EVER, Lentil-Walnut Bolognese Sauce Recipe!
Equipment
- Bunch fresh basil
- Chopping board
- Chopping knife
- Non-stick pan or saucepan
- Spice grinder, coffee grinder or small blender.
Ingredients
- 1 large chopped onion
- 1 cup red lentils
- 6 cloves crushed garlic
- 3 cups veggie stock
- 1 heaped tbsp tomato paste
- 1 heaped tbsp dried oregano
- 1 tsp dried parsley
- 2 cans chopped tomatoes
- 1 heaped tbsp paprika
- black pepper fresh, cracked
- 1 cup finely chopped walnuts You can sub with finely chopped mushrooms.
- Bunch chopped fresh basil
For the parmesan (optional)
- 2 tbsp sesame seeds or walnuts
- 2 heaped 2bsp nutritional yeast
- salt, pepper and garlic granules to taste
Instructions
- Finely dice your onion and start to fry in a large saucepan or non stick frying pan. Use splashes of hot water to prevent sticking and fry whilst preparing your garlic.
- Add your crushed garlic and fry for a further 5 minutes. Allow your garlic-onion mix to caramalise but still add splashes of hot water when it starts to stick too much.
- Now add your herbs (not fresh basil), spices and lentils. Dry fry for a minute before adding your veggies stock, tomatoes and tomato paste.
- Turn heat down low, cover and simmer for roughly 20-25 minutes or until your lentils are softened.
- Add your chopped walnuts and simmer for a further couple of minutes. If you need to add a little more fluid to get desired texture you can do so. Check flavours and add more herbs/spices to taste if needed..
- Lastly, turn off heat and add your chopped basil. Stir well.Serve with pasta of choice, homemade parmesan, and a big, green salad.
For homemade parmesan
- Add all ingredients to either a spice grinder, mini blender, or coffee grinder and whizz for 10-15 seconds until it's a fine powder. Don't let it clog into chunks as this means you've gone too far with the whizzing.If you don't have any means to blend your parmesan, use just plain nutritional yeast on top of your bolognese or whatever cheese you wish.
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