Lentil Bolognese Recipe

• 分量: 6 servings
• 調理時間: 20 minutes
• 総時間: 55 minutes

材料

2 tablespoons olive oil

1 large onion, diced

1 ½ cup carrots, small diced

1 ½ cups celery diced

4-6 cloves garlic, rough chopped

1 ½ teaspoon salt

½ teaspoon pepper

¼ teaspoon chili flakes- optional

1 tablespoon fresh oregano or thyme (or 2 teaspoons dried Italian herbs)

⅓ cup tomato paste

Generous splash red wine (optional) ¼ cup-ish

1 1/4 cup black caviar lentils (or other small lentils- see notes)

3 medium tomatoes, diced with juices (or sub a 14-ounce can of diced tomatoes or crushed tomatoes)

3 ½ cups veggie stock or broth (or sub water plus 2-3 boullion cubes)

¾ cup hemp hearts, or ground toasted walnuts or pecans

2 teaspoons balsamic vinegar

手順

Heat oil in a large pot or dutch oven over medium-high heat. Add the onion and saute for 2-3 minutes stirring until fragrant. Lower heat to medium, then add the carrots, celery, garlic, salt, pepper, chili flakes, and herbs. Saute 7-8 minutes, stirring.

Add the tomato paste, browning it just a bit in the pan (this will deepen the flavor), then deglaze with wine if you want, scraping up any brown bits. Once most of the wine has cooked off add the tomatoes and their juices, cook them down for just a few minutes.

Add the lentils, veggie stock and hemp seeds or walnuts. Bring to a boil, cover tightly, lower heat to low, and simmer gently 20-25 minutes, or until the lentils are tender. Uncover.

Continue cooking uncovered until most of the liquid has cooked off. Stir in the balsamic vinegar, taste, and adjust salt, pepper, vinegar and chili flakes to your liking. Keep in mind, you want this just slightly salty if tossing with pasta.

Serve this tossed with your favorite pasta or serve it over polenta.

メモ

Have made this with red lentils and brown lentils. It pretty much works with any lentils you have on hand.

栄養

• サービングサイズ: 1 cup
• カロリー: 268
• 脂肪総量: 11.5 g
• 飽和脂肪: 1.3 g
• トランス脂肪: 0 g
• コレステロール: 0 mg
• ナトリウム: 481.6 mg
• 炭水化物総量: 30.9 g
• 食物繊維: 6.6 g
• 糖質総量: 6.4 g
• タンパク質: 13.9 g