Hearty and nutritious vegan Bolognese


Hearty and nutritious vegan Bolognese

Having tried out many vegan Bolognese recipes, this is by far our favourite. Try it out and let us know what you think! It’s hearty, nutritious and not too difficult to create. It’s a great food for batch freezing for days you have no time to cook and it’s been a huge hit with my 3 kids who are 4 and under.

The walnuts and mushrooms help to give it more texture and a ‘meaty’ flavour too. You will need a food processor for this recipe. This recipe will provide 12 servings and is gluten free, vegan and freezer safe.

1 Serving will provide 187 calories, 7g protein, 16g of carbohydrates, and 6g of fiber.

What you’ll need

  1. 1 onion peeled and cut into 8
  2. 1 packet (225g) of mushrooms trimmed and cut into quarters
  3. 1 cup walnuts
  4. 2 carrots peeled and cut into chunks
  5. 2 ribs of celery cut into chunks
  6. 1/4 cup olive oil
  7. 4 cloves of garlic minced
  8. 1/4 cup white wine
  9. 2 cans of crushed tomatoes
  10. 1.5 teaspoons of salt
  11. 0.5 teaspoon of nutmeg
  12. 1 bay leaf
  13. 2/3 cup red lentils
  14. 2 cups of vegetable stock

Before Serving

  1. 0.5 cups nutritional yeast
  2. 1 tablespoon balsamic vinegar

Method

  1. In the food processor, add mushrooms and onions. Process until they are chopped into very small pieces, scraping down the sides as needed.
  2. Add the walnuts to the mixture and pulse 10-15 times, until chopped into very small pieces.
  3. Transfer the mixture to a clean bowl.
  4. Add the carrot and celery to the food processor and process until chopped into very small pieces and set aside
  5. In a large pot heat olive oil over medium heat. Add in the onion./mushroom/walnut mixture and cook, stirring frequently. Continue to cook until you notice the mixture is browning and the liquid has steamed off making sure it does not burn.
  6. Make a small space in the centre of the pot and add in the minced garlic cooking for another minute.
  7. Add in the white wine and simmer for 2-3 minutes, making sure to scrape the bottom of the pot so there is no burning.
  8. Add in the carrot/celery mixture, crushed tomatoes, salt, nutmeg, bay leaf, lentils and stock and combine.
  9. Cover and simmer for 45 minutes, or until lentils are cooked well. Stir the pot occasionally making sure it does not stick to the bottom.
  10. Just before the 45 minutes is up, add in the nutritional yeast and balsamic vinegar and mix. Serve with your favourite pasta- spaghetti goes great but any will work well!

This can be stored in the fridge for up to 4 days or the freezer for 3-6 months.

*Photo/recipe credit: Sweet Peas and Saffron

Roasted Potato & Veggie Power Bowl

Vegan Potato Tacos (Tacos de Papa)