Delicious Pasta with Lentil Bolognese

In the mood for comfort food or just want to make the traditional “pasta bolo” plant based version for your family?

This one is a delicious, healthier version with full of vegetables, healthy fats and plant protein.

With this recipe,  no need to limit yourself in terms of the quantity, you can enjoy as much as you want 🙂   That’s the beauty about Plan-based diet: you are loading your body with nutrients, vitamins and fiber so there is NO calories counting.  Just enjoy as much as you want, until you feel satisfy! Beautiful isn’t it?

Makes 4 servings

Preparation time: 30minutes

(I managed to do it with my very active, one year old daughter, runnung everywhere. To make it easier, I used tinned lentils and, I cut the vegetables as fast as possible 🙂 ). The recipe is like a pasta with a vegetable sauce, so not too long to prepare, in my opinion. So let’s do this!

Ingredients:

  • 320g Buckwheat Noodles  (found in Japanese section of your supermarket, called  Soba Noodles) I count 80g/person, if you have big eaters at home, count 125g/person. You can use whole-wheat spaghetti if you prefer.
  • 1 small to medium size white onion
  • 2 garlic cloves, diced
  • 1 zucchini, diced
  • ½ organic vegetable low sodium stock cube (kallo brand) or any other vegetable stock you have
  • 1 red bell pepper, diced
  • 1/2 yellow bell pepper, diced
  • 3 tomatoes, diced
  • 110g cooked or tinned brown lentils, drained (I used tinned lentils)
  • 400gr Tomato pasta sauce (I used Agnesi tomato and basil)
  • Italian dried herbs (dried Italian mix, basil, oregano,…_)
  • Vegan Parmesan (takes 1 minute to be made, you can start by doing that, see below the recipe)

Method:

– Boil some water in a large pan for your pasta/noodle.

– Heat ½ cup (125ml) of water in a large frying pan or wok on medium heat, then add the chopped onion, garlic and vegetable stock.  Cook until the onion is soft, about 3 minutes.

You can use oil if you prefer, I like to provide no-oil recipe.

– Add the diced bell peppers, the zucchini, the tomatoes and an additional 125 ml water. Stir to mix, then simmer over medium heat, stirring occasionally for around 5 minutes until the vegetables are lightly cook (not yet done).

– While the sauce is simmering, cook the buckwheat in the boiling water for around 7 minutes or according to the package, stirring occasionally. Once done, drain the noodle/pasta and then set aside.

– Add to the pan with the vegetables your the tomato sauce, the lentils,  2 teaspoons of Italian dried herbs mix.

Add to your own taste more herbs and add black peppers. Stir to mix, simmer over medium heat 5 minutes until the vegetables are cooked.

– To serve, top the pasta with the sauce and sprinkle with the Vegan Parmesan. Add salt and pepper to taste if necessary.

Healthy Note:

Oil: As some of us prefer to don’t use oil for health reason, using water or water + vegetable stock is perfect way to cook your veggies in. As I have a baby at home who needs fats in her diet, I add oil to her plate.

Salt: Again, some prefers to don’t use salt, I prefer to keep my recipes salt-free to a mximum so I can feed my baby with the same food as us. I add salt and peppers directly before eating. I use himalayan salt or herbamare salt from A.vogel.

Pasta: If you are not familiar with buckwheat pasta, give it a try, I really like them and buckwheat has lots of health benefits.

Sauce: You can make double of the sauce quantity and serve it with brown rice the day after. I didn’t and I regretted because the sauce was so good and finish too quickly 😉

ENJOY!!!! 🙂 We surely did 🙂 

With extra broccoli for my daughter as it’s one of her favorite food.

References:

– Physicians Committee for Responsible Medicine, Health concerns about Dairy, Dairy fact sheet.  This fact sheet is build from 52 medical references. See: http://www.pcrm.org/sites/default/files/pdfs/health/Nutrition-Fact-Sheets/Dairy-Fact-Sheet.pdf

– Joel Fuhrnam, M.D. (2005),  Disease proof your child. New-York: St Martin’s Griffin

– Amy Lanou, PhD. (2001), Healthy eating for life for Children. New-York: John Wiley & Sons, Inc.

– T. Colin Campbell, PhD, Thomas M. Campbell, M.D.(2016), The China Study, Revised and Expanded version. Dallas: BenBella Books.

– Michael Greger, M.D.,(2018), How not to die, London, Pan Books.