Here’s a hearty and easy vegan version of a traditional meaty tomato sauce. I like to put this over spaghetti squash to complete my dinner (because squash counts as a veggie) but if you wanted to swap out some of the protein (lentils), you could try it over flour-free legume noodles.
As always, I’ve weighed this meal at each step and figured out how much things change from raw to cooked, so you can trust the measurements and servings sizes given. Divide this meal into 4 equal sized containers and voila! You have 4 perfectly measured batch cooked meals. If you are confused about weighing and measuring mixed meals like this, check this post out.
Lentil Mushroom Bolognese
Each Serving Contains:
- 6 oz Veggies (add 8 oz of spaghetti squash to complete your dinner!)
- 1 Protein Serving
- 1 Fat Serving
Veggie Serving (weighed raw, accounts for weight lost during cooking)
- Sauce (contributes 6 oz toward veggie serving)
- 1/2 onion, peeled, coarsely chopped (4 oz raw)
- 1 carrot or celery stick, coarsely chopped (2 oz raw)
- 10 oz raw crimini mushrooms, stems removed (about 12 oz with stems)
- 1 24-oz jar sugar-free tomato sauce (counted as 16 oz veggies and 8 oz of condiment)
- Spaghetti squash, roasted or steamed to complete your veggie serving
- 11 oz dry lentils (green, brown, or black) (cooks up to 24 oz or 4 protein servings)
- 2 oz (4 tablespoons) olive oil
Condiments & Spices
- 2 garlic cloves, halved
- 2 bay leaves
- 1.5 cups vegetable stock
- Salt, pepper, dried Italian herbs to taste
- Splash of red wine (optional)
- Grain Additions: You could serve this over a bed of quinoa, or eat a side of flourless crackers or rice cakes. I often I will use 4 oz of cooked flour-less legume pasta and count it as my grain, although that is not an official recommendation of any program that I know of, it is just a modification that works for me. Please use your own best judgement.
- Protein Additions: Add some plant-based cheese like almond ricotta or some pine nuts on top.
- Fat Additions: Increase the amount of oil or add cheese or pine nuts.
- Dice the onion, carrot, celery, mushrooms, and garlic. If you are lazy (like me), you can do this quickly by pulsing them in a food processor in a few batches until finely chopped (not too long, you don’t want a paste).
- Heat the oil in a large saucepan over medium heat. I used my large cast iron pan.
- Add the diced veggies to the oil and sauté, uncovered, over medium heat for about 10 minutes, or until reduced and lightly browned.
- Add the lentils, stock, and tomato sauce. Reduce heat to low. I added a splash of red wine, but know thyself and whether or not this would be a good idea for you.
- Cook, covered, stirring occasionally, for 45 minutes or until lentils are tender (cooking time will depend on the size of your lentils). Add water if necessary.
- While the lentils are cooking, oven roast (400 degrees) or steam (steamer basket on the stovetop) large slices of spaghetti squash until easily shreddable with a fork. Set aside and use this to complete your veggie serving.
- Remove bay leaves, divide everything into 4 servings and season with salt and pepper to taste.
Recipe Source: Katie’s Bright Kitchen