Vegan Bolognese Pasta with Red Lentils

Welcome back to Abyssinia Eats! Today, I’m excited to share a hearty and nutritious vegan bolognese pasta recipe that’s perfect for anyone looking to boost their protein intake while enjoying a delicious meal. This dish features red lentils as a meat alternative and lentil penne pasta, making it both protein-packed and gluten-free. Whether you’re cooking for yourself or a crowd, this recipe is sure to impress!

Why Red Lentils?

Red lentils are not only rich in iron but also high in fiber and protein. They cook quickly, making them a convenient choice for busy weeknights. This recipe is perfect for anyone, especially those with iron deficiencies, as it’s packed with nutrients that support overall health.

Ingredients

For the Bolognese Sauce:

• 1 cup red lentils (rinsed and drained)

• 1 medium onion (finely chopped)

• 2 cloves garlic (minced)

• 2 medium carrots (diced)

• 1 celery stalk (diced)

• 1 bell pepper (diced)

• 1 can (14 oz) crushed tomatoes

• 2 tbsp tomato paste

• 1 tsp smoked paprika

• Salt and black pepper to taste

• 2 cups vegetable broth

• 2 tbsp olive oil

For the Pasta:

• 8 oz lentil penne pasta (or your preferred lentil pasta)

Instructions

1. Cook the Pasta:

In a large pot, bring water to a boil. Add a pinch of salt and the lentil penne pasta. Cook according to package instructions, usually around 7-10 minutes. Drain and set aside.

2. Prepare the Bolognese Sauce:

• In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes.

• Stir in the minced garlic, diced carrots, celery, and bell pepper. Cook for another 5 minutes, until the vegetables are softened.

• Add the rinsed red lentils, crushed tomatoes, tomato paste, smoked paprika, salt, and black pepper. Stir well to combine.

• Pour in the vegetable broth and bring to a simmer. Cover and let it cook for about 20-25 minutes, stirring occasionally, until the lentils are tender and the sauce has thickened.

3. Combine and Serve:

• Once the bolognese sauce is ready, toss it with the cooked lentil penne pasta. Mix until the pasta is well coated with the sauce.

• Serve hot.

Nutritional Benefits

This vegan bolognese pasta is not only delicious but also incredibly nutritious. Here are some key benefits:

• High in Iron: Red lentils are a great source of iron, essential for maintaining energy levels and overall health.

• Rich in Protein: Both lentils and lentil pasta provide a substantial amount of protein, making this dish filling and satisfying.

• Fiber-Rich: The high fiber content promotes digestive health and helps keep you full longer.

Sharing is Caring!

I’ll be sharing a video of this recipe on Instagram, TikTok, and YouTube, so be sure to follow along for step-by-step instructions and tips. I can’t wait to see your creations, so tag me when you make this dish!

Conclusion

This vegan bolognese pasta recipe is not just a meal; it’s a celebration of health, flavor, and creativity in the kitchen. Whether you’re vegan, vegetarian, or simply looking to incorporate more plant-based meals into your diet, this dish is a winner!