Vegan Spaghetti Bolognese is a satiating and rich meatless adaptation of an Italian meal. The lentils, the veggies & the herbs add the texture, taste & richness of the dish. Vegan Spaghetti Bolognese is ideal when you are preparing meals or have a casual dinner on weekends /when you are having mid-week dinners. The sauce is firm and savoury, with a deep tomato base and good legume base. Mix it with spaghetti of your choice to get a peaceful and hearty supper. The meat is unnecessary in this dish, even to meat-lovers!
STATS:
- Diet: Vegan, Dairy-Free
- Level of difficulty: Easy
- Cuisine: Italian-Inspired
- Working time (total): 40–45 minutes
- Course: Main Course
- Cooking time: 30–35 minutes
- Size/serving: 1 plate
- Time for prep: 10 minutes
- Mode of cooking: Stovetop
- Total yield: 4 servings
EQUIPMENT:
- Large skillet or saucepan
- Measuring cups & spoons
- Colander
- Knife & cutting board
- Large pot (for pasta)
- Wooden spoon/spatula
INGREDIENTS:
Regarding the sauce:
- Two tablespoons of olive oil
- One little onion, diced finely
- Two minced garlic cloves
- One carrot, chopped finely
- 1 celery stalk, chopped finely
- One sliced red bell pepper (optional)
- A single tablespoon of dried oregano
- Half a teaspoon of dried basil or thyme
- 1/4 teaspoon optional red pepper flakes
- Half a cup of water or vegetable broth
- Two tablespoons of tomato paste
- A teaspoon of tamari or soy sauce
- Add black pepper and salt to taste.
- One cup of cooked lentils, either brown or green
- Garnish with fresh parsley or basil, if desired.
- One 14-ounce can of crushed tomatoes
Regarding the spaghetti:
- 8 ounces (225 grams) of spaghetti (gluten-free if necessary)
- For pasta water, add salt.
NOTES ON INGREDIENTS:
Lentils:
- Choose between brown and green lentils. They have a substantial texture and retain their shape well. Red lentils are not the greatest choice here because they will turn mushy.
Tomatoes:
- Crushing tomatoes produces a rich and robust sauce.
Soy sauce:
- Soy sauce imparts a delicious, umami flavor. To avoid gluten, use tamari. This increases complexity and replaces the flavor that meat often provides.
Pasta:
- Choose whole-wheat or regular spaghetti, or gluten-free if necessary. Cooking until al dente produces the best texture.
Vegetables:
- The classic soffritto, made up of onion, carrot, and celery, serves as a delectable base. You can also add zucchini and mushrooms.
INSTRUCTIONS:
- In a large pan set over medium heat, heat the olive oil.
- Put the onion, garlic, carrot, celery, and bell peppers.
- Cook till tender, 5 to 7 minutes.
- Add the red chili fragments, basil, and oregano and mix.
- Cook for an extra minute.
- Cook for an additional two minutes, stirring often, after adding the tomato paste.
- Put the broth & crushed tomatoes.
- Mix to blend. Add the soy sauce & lentils.
- Bring to a simmer, stirring. Turn the heat down to low.
- For twenty to twenty-five minutes, let it simmer uncovered.
- Stir from time to time.
- Stir the spaghetti in salted water till al dente while the sauce simmers.
- After draining, put the pasta aside.
- Taste and modify the seasoning with the pepper and salt after the sauce has thickened.
- Serve hot pasta with the sauce.
- If desired, garnish with fresh herbs.
TIP:
- To make a smooth and homogenous sauce, cut the vegetables into little pieces.
- Simmer longer when you are desirous of a more complicated flavor.
- In case it is over-thickened, add some.
- You may include a tablespoon of nutritional yeast or a splash of plant-based milk to increase the flavor intensity.
- The sauce is terrific when one has leftovers & is even better the following day!
STORAGE INFORMATION:
FRIDGE:
- Refrigerate leftovers in sealed containers for up to 4 days. Reheat in a saucepan or microwave till hot.
FREEZER:
- The sauce may be frozen for at least two months. Allow it to cool completely before freezing. Defrost for the next day in the refrigerator and reheat before serving
FAQs:
May I use canned lentils?
- Yes! You merely have to wash and dry them. They also save time & they work to the point.
Are red lentils usable?
- That is not advisable- they disintegrate and turn the sauce mushy.
What is a suitable substitute for pasta?
- Avoid carbs, like whole-wheat, gluten-free/even zucchini noodles (zoodles).
Is it child-friendly?
- Yes! Eliminate the red pepper flakes to get a mild one.
Is this meal prepable?
- Absolutely. The sauce can be frozen & it stores well. When ready, cook fresh pasta.
NUTRITIONAL INFORMATION:
Calories: 370
Carbs: 56g
Iron: 4mg
Total carbs: 58g
Vitamin A: 4800 IU
Fiber: 9g
Calcium: 60mg
Protein: 13g
Iron: 4mg
Serving size: 1 plate
Sodium: 520mg
Serving: 4
Potassium: 620mg
