Lentil-Based Bolognese (6 Servings)
INGREDIENTS 1 Tbsp. olive oil 1 yellow onion, diced 1 cup carrots, diced (about 2 medium carrots) 8 oz. package of favorite mushrooms, diced (baby bella works well for pasta dishes) Salt to taste 6 oz. can tomato paste
2 Tbsp. crushed garlic 15- oz. can crushed or diced tomatoes, or whole tomatoes hand crushed 3 cups vegetable broth plus ¼ cup 1 cup brown, green, or split red lentils 1 ½ tsp. Italian herbs or oregano 1 Ib. protein pasta or whole wheat pasta Fresh basil and parmesan to serve
INSTRUCTIONS 1. In a large pot, warm the oil over medium heat.
While this plant-based recipe is generally healthy, it is of special interest to prevent/reduce inflammation as well as for cancer prevention. NutritionNotes according to package directions for al dente. 9. Drain and stir the cooked pasta into the sauce. 10. Divide into bowls and top each bowl with grated parmesan and fresh basil. 2. Add the onion, carrots, mushrooms, and salt. Stir to coat with oil and sauté for about 8 – 10 minutes, until the onion is translucent and the mushrooms start to cook down. 3. Add the tomato paste and garlic to the pot. Stir thoroughly and cook for about 5 minutes or until the tomato paste is a deeper red and starting to smell more toasty. 4. Use a ¼ cup of the vegetable broth to deglaze the pot. Cook for another minute or two. 5. Pour in the tomatoes, broth, lentils, and Italian seasoning. 6. Increase the heat to medium-high, stirring occasionally, until the liquid is just below a boil. 7. Reduce the heat to medium-low, keeping the liquid at an active simmer, cover and cook for 35 – 40 minutes, stirring occasionally or until the lentils are tender. 8. Bring a pot of water to a boil; when the sauce is almost ready, cook the pasta
82 Eat Well For Life
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