TABLE contributor Sara Ghedina was born in Italy and moved to San Francisco after university. She’s now living just outside of Venice. Her thoughts on food are a wonderful combination of the place of her birth and the place she chose to live for many years. Read her article on easing up on our meat consumption — along with a recipe for vegan Mushroom Soup. It’s just as delicious as this recipe for vegan Lentil Bolognese.
What Are the Nutritional Benefits of Lentils?
Lentils are nutritional powerhouses! Packed with plant-based protein, they provide a satisfying alternative to meat. Lentils are high in fiber, which promotes healthy digestion, helps regulate blood sugar levels. Because high-fiber foods help us feel full for longer amounts of time, they are ideal for weight management. Rich in essential minerals such as iron, magnesium, and potassium, lentils support energy production, heart health, and balanced blood pressure. Their folate content is especially important for pregnant women, aiding in fetal development and preventing birth defects. Naturally low-fat and cholesterol-free, lentils are a heart-friendly food that can reduce the risk of cardiovascular disease.
Lentil Bolognese Recipe
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Lentil Bolognese Sauce
- Yield: Serves 5
Description
A hearty vegan pasta sauce made the traditional Italian way, using protein-packed lentils instead of ground meat. Filling and delicious, it uses common pantry ingredients that surprise with a lot of flavor. These lentils are good as pasta sauce but also on their own, with some veggies on the side.
If you miss the taste of the real deal, try using one of the plant-based meat alternatives that are now available in lieu of the lentils, and you won’t be able to tell the difference with the classic Italian “ragù.”
Ingredients
- 28 oz (1 large can) whole peeled tomatoes
- 5 tbsp extra-virgin olive oil
- 1 onion, finely chopped
- 3 garlic cloves, minced
- 1 carrot, diced
- 2 celery stalks, diced
- Salt and pepper, to taste
- 3/4 lb green lentils, rinsed and drained
- 3/4 cup red wine
- 1 tbsp tomato paste
- 2 bay leaves
- 3 to 4 fresh thyme sprigs, leaves only
- 2 cloves
Instructions
- Puree tomatoes using a food mill, reserving all their juice, and set aside.
- Heat a large pan over medium heat. Once hot, add oil, onion, and garlic. Sauté for 2 to 3 minutes, stirring frequently, until slightly soft and fragrant.
- Add carrots and celery and season with a pinch of salt and black pepper to taste. Cook for 3 to 4 minutes more, add lentils and wine, and stir until the liquid is evaporated. Add tomato puree, tomato paste, herbs and spices and more salt and pepper if needed.
- Bring the sauce to simmer, then reduce heat to low-medium and continue cooking until lentils are tender, stirring occasionally. It will take about 30 to 40 minutes, depending on the lentils. Add a bit more water or vegetable stock if the mixture gets too thick. Use the sauce with spaghetti or your favorite type of pasta, or eat these lentils on their own with a side of veggies.
Story, Recipe, Styling and Photography by Sara Ghedina
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