Plant-Based Diet in 30 Days: Subtitle A Cookbook and Meal Plan for an Easy Transition to the Plant Based Diet by Sara Tercero

Author:Sara Tercero [Tercero, Sara]
Language: eng
Format: azw3, epub
Publisher: Rockridge Press
Published: 2021-05-03T16:00:00+00:00

Lentil Bolognese

NUT-FREE, SOY-FREE

PREP TIME: 10 minutes / COOK TIME: 30 minutes / MAKES 4 SERVINGS

Bolognese, or “meat sauce” as it was called in my home, was always a favorite with the family when I was a kid, and in adulthood it’s no different. This plant-based version is delightfully hearty, filling, and delicious. Full of both flavor and nutrients, it is sure to be a winner in your home, too.

1 cup dried brown or black lentils, rinsed

3 cups water

1 pound whole-wheat pasta

1 teaspoon extra-virgin olive oil

4 garlic cloves, minced

½ small yellow onion, diced small

1 red or yellow bell pepper, seeded and diced small

1 large carrot, peeled and finely chopped

1 (28-ounce) can crushed tomatoes

2 teaspoons tomato paste

Pinch red pepper flakes

1 teaspoon maple syrup

½ teaspoon Italian seasoning

1 teaspoon salt

Black pepper

2 tablespoons chopped fresh parsley, for garnish

2 tablespoons chopped fresh mint, for garnish

1.  In a large saucepan, combine the lentils and water and bring to a boil. Lower the heat to medium-low and cook until soft, about 25 minutes.

2.  Bring a large pot of water to a boil over high heat. Add the pasta and cook according to the package instructions. Drain and set aside.

3.  In a large saucepan, heat the oil over medium heat. Add the garlic, onion, bell pepper, and carrot and cook, stirring often, until fragrant, 5 to 10 minutes.

4.  Add the tomatoes, tomato paste, red pepper flakes, maple syrup, Italian seasoning, and salt, stir until combined, and bring to a boil.

5.  Drain the lentils, add them to the tomato sauce, and stir until combined. Add the pasta to the sauce and toss until evenly coated. Serve in shallow bowls, sprinkled with black pepper, parsley, and mint.

Cooking Tip: To reduce the preparation time, use 2 (15-ounce) cans of lentils instead of dried. Drain before adding them to the tomato sauce and cook until heated through.

Per serving: Calories: 547; Fat: 4g; Carbohydrates: 110g; Protein: 21g; Fiber: 9g; Sodium: 1,001mg

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