Green Lentil Bolognese

Name: Green Lentil Bolognese
Prep time: 60 min
Cook time: 40 min
Total time: 100 min
Ingredients: 1 batch of homemade vegan spaghetti sauce; 2 large zucchini squash; 1 cup chopped onion; 2 cups chopped or sliced mushrooms; 1/2 cup diced red bell pepper; 1/2 tsp fennel seed; 1 Tbsp balsamic vinegar; 1 cup green/brown lentils (dry); 3/4 cup water or low sodium vegetable broth; fresh chopped basil or parsley (optional); cashew parmesan cheese (optional—contains nuts)

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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.

Green lentil bolognese over raw zucchini spiralized pasta in a bowl with fork.

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)

Ingredients for lentil bolognese: green/brown lentils, mushrooms, onion, zucchini, red bell pepper, marinara sauce, fennel seed, balsamic vinegar.

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.

Using a peeler to make zucchini pasta ribbons. — Hold one end of the zucchini squash and carefully run the peeler down to the end.

A bowl of zucchini squash pasta ribbons. — Be sure to also get the middle of the zucchini squash with the seeds.

Step-by-step instructions

Water being added to a bowl with lentils. — Soak lentils in water for 45 to 60 minutes.

Zucchini pasta being made in a spiralizer on a cutting board. — Make zucchini pasta with a spiralizer.

Onions being added to the pot on the stovetop. — Preheat a pot over medium heat and dry saute onion for 3 to 5 minutes.

Diced red bell pepper being added to the pot with onions. — Add chopped bell pepper.

Sliced mushrooms being added to the pot. — Add sliced mushrooms.

Lid being put on a pot on the stovetop. — Put the lid on and cook for 3 to 5 minutes.

Spaghetti sauce being added to the pot with mushrooms. — Remove the lid and add spaghetti sauce.

Fennel seeds being added to the pot of tomato sauce. — Give the sauce a good stir, then add in fennel seeds.

Balsamic vinegar being poured into a pot of tomato sauce. — Add balsamic vinegar.

Add soaked lentils and fresh water or vegetable broth. Stir well to incorporate.

Pot on the stovetop partially covered. — Bring to a gentle boil, and cook partially covered for 20 to 25 minutes or until lentils are tender but not mushy.

A bubbling pot of lentil bolognese on the stovetop with cooking spoon. — Remove the lid, stir, turn off the heat, and let sit for at least 10 minutes.

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.

Vegan lentil bolognese over zucchini pasta topped with homemade cashew parmesan cheese.

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.

Green lentil Bolognese over raw zucchini pasta in a bowl with fork.

Frequently Asked Questions

Can I use red lentils instead of green lentils?

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!

Can I use black or French green lentils?

Most definitely! The instructions for the green/brown lentils used in this recipe work for the black or French green lentils.

Can I use whole wheat pasta instead of the spiralized zucchini?

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.

What if my sauce is too thick?

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

What you need to make this lentil bolognese

How to make this healthy vegan bolognese