Green Lentil Bolognese is a deliciously hearty and healthy vegan version of the traditional meat-based bolognese. Packed with protein and fiber, this whole food, plant-based recipe is gluten-free, oil-free, soy-free, nut-free, and low-fat.
This recipe makes four generous servings. A special thank you to Demetria for helping us to develop this delicious and healthy recipe.
What you need to make this lentil bolognese
- Green or brown lentils
- Zucchini squash (or whole-grain pasta)
- Vegan Spaghetti Sauce (or *store-bought marinara sauce)
- Onion
- Mushrooms
- Red pepper (or green, yellow, orange bell pepper)
- Balsamic vinegar
- Fennel seed
- Low-sodium vegetable broth or water
- Fresh basil or parsley (optional)
- Vegan Parmesan Cheese (optional—contains nuts)
How to make this healthy vegan bolognese
Start by making the homemade vegan spaghetti sauce. Set the sauce aside.
Prepare the lentils. Soak the lentils in water for 45 to 60 minutes. Drain and set aside.
While the lentils are soaking, make the zucchini pasta using a spiralizer. If you don't have a spiralizer, you can use a peeler to create ribbon pasta (see below). Set the zucchini pasta aside.
Preheat a large pot over medium heat. Add chopped onions and dry saute for 3 to 5 minutes. Add chopped bell pepper and mushrooms, then stir to incorporate. Put the lid on and cook for 3 to 5 minutes.
Add the homemade vegan spaghetti sauce, fennel seeds, balsamic vinegar, soaked and drained lentils, and fresh water (or low-sodium vegetable broth). Bring the bolognese sauce to a gentle boil, then reduce heat and simmer partially covered for 20 to 25 minutes or until lentils are tender* but not mushy. Remove the lid and let it sit for at least 10 minutes. Give it a good stir and salt to taste.
*Note: If using the larger green lentils with thicker skin, you'll need to adjust the amount of water and cooking time. Use 1 cup of water (or low-sodium vegetable broth) and cook for 40 minutes or until tender. This recipe uses the "regular" green/brown lentils.
If you don't have a spiralizer, do this instead
This recipe uses a spiralizer, which I highly recommend if you can get one. An alternative is to use a peeler to make ribbon zucchini pasta.
Step-by-step instructions
Serve this delicious sauce over a bed of zucchini pasta. It's okay to substitute whole-grain pasta, but it changes the nutritional profile. Top with fresh chopped basil or parsley and vegan parmesan cheese, if using.
To store leftovers, separate the zucchini squash pasta from the bolognese sauce and store it in air-tight containers in the refrigerator for up to 4 days. The sauce freezes well for up to 4 months.
Nutritional Benefits of this lentil bolognese
The raw zucchini squash boosts the nutritional density of this wonderful entree. The lentils pack this meal with protein, and the tomato sauce gives it an antioxidant boost. In short, I feel good after eating this! Let's break down why this is such a powerhouse meal.
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Promotes weight-loss
As a nutritionist and lifestyle medicine professional, I coach clients on the keys to eating foods that help promote weight loss. This meal is high in dietary fiber and plant protein and low in fat.
Nutrient density
Your body loves it when you provide it with the micronutrients it needs. This recipe is a rich source of iron, zinc, magnesium, potassium, B vitamins, and vitamins A, C, and K.
In addition to vitamins and minerals, this entree contains bioactive compounds shown to lower inflammation and stop free radical damage.
Tomatoes are an excellent source of the antioxidant lycopene. Lycopene helps prevent oxidative damage to DNA and improves immune function.
Zucchini squash contains carotenoids, specifically lutein, zeaxanthin, and beta-carotene, which are good for eye, skin, and heart health.
Also, keeping the zucchini raw in this dish improves digestion due to its high water content, along with being high in fiber.
Frequently Asked Questions
Absolutely! They will take less time to cook, about 15 minutes. Red lentils tend to break down, so they will unlikely remain intact. But it still works great!
Most definitely! The instructions for the green/brown lentils used in this recipe work for the black or French green lentils.
Yes. The whole wheat pasta changes the taste and nutritional profile. It will add more protein and calories to the meal. The micronutrients will differ.
Sometimes, the lentils absorb more water during the cooking process, or too much water evaporates during cooking. It's okay to add more water or low-sodium vegetable broth to achieve the desired consistency.
We hope you love this green lentil bolognese as much as we do. Please rate and leave a comment below. Be sure to share a picture on Instagram and tag us @danielsplaterecipes so we can see your creation!
Green Lentil Bolognese
Ingredients
- 1 batch of homemade vegan spaghetti sauce or 1 quart of a good store-bought sauce
- 2 large zucchini squash
- 1 cup chopped onion
- 2 cups chopped or sliced mushrooms
- ½ cup diced red bell pepper
- ½ tsp fennel seed
- 1 Tbsp balsamic vinegar
- 1 cup green/brown lentils dry
- ¾ cup water or low sodium vegetable broth
- fresh chopped basil or parsley optional
- cashew parmesan cheese optional—contains nuts
Instructions
- Start by making the homemade vegan spaghetti sauce. Set the sauce aside.
- Prepare the lentils. Soak the lentils in water for 45 to 60 minutes. Drain and set aside.
- While the lentils are soaking, make the zucchini pasta using a spiralizer. If you don't have a spiralizer, you can use a peeler to create ribbon pasta. Set the zucchini pasta aside.
- Preheat a large pot over medium heat. Add chopped onions and dry saute for 3 to 5 minutes. Add chopped bell pepper and mushrooms, then stir to incorporate. Put the lid on and cook for 3 to 5 minutes.
- Add the homemade vegan spaghetti sauce, fennel seeds, balsamic vinegar, soaked and drained lentils, and fresh water (or low-sodium vegetable broth). Bring the bolognese sauce to a gentle boil, then reduce heat and simmer partially covered for 20 to 25 minutes or until lentils are tender* but not mushy. Remove the lid and let it sit for at least 10 minutes. Give it a good stir and salt to taste.
- Serve this delicious sauce over a bed of zucchini pasta (okay to substitute whole grain pasta). Top with fresh chopped basil or parsley and vegan parmesan cheese, if using.
Notes
- If using the larger green lentils with thicker skin, you'll need to adjust the amount of water and cooking time. Use 1 cup of water (or low-sodium vegetable broth) and cook for 40 minutes or until tender. This recipe uses the "regular" green/brown lentils.
- To store leftovers, separate the zucchini squash pasta from the bolognese sauce and store it in air-tight containers in the refrigerator for up to 4 days. The sauce freezes well for up to 4 months.
Gigi Carter says
Very satisfying and tasty. I've had it with the zucchini noodles, as well as whole wheat pasta. Delish!
Demetria Edwards says
I absolutely love this recipe. It’s low fat and so hearty at the same time. Definitely a favorite!💚
Gigi & Sersie says
Thank you, Demetria! Yes, it's a winner. I love how I feel after I eat it too. 🙂