Vegan Lentil and Soya Mince Spaghetti Bolognese
Ingredients
- 8 to 9 oz (8 oz) spaghetti or other pasta
- 4 tablespoons vegan Soja mince
- 1/2 cup (90 g) red lentils)
- 1 tsp olive oil
- 4 oz mushroom , chopped small
- 1/2 (0.5 ) medium onion , chopped small
- 4 cloves of garlic , finely chopped
- 1/4 cup (32 g) shredded carrots
- 3/4 tsp (0.75 tsp) dried oregano or use 1/2 tbsp fresh
- 1 tsp dried basil or use 2 tbsp fresh
- 1/4 tsp (0.25 tsp) thyme or rubbed sage
- 1/4 tsp (0.25 tsp) onion powder if available
- 2 tsp nutritional yeast optional
- 16 to 18 oz low sodium marinara or pizza sauce or use 28 oz diced tomatoes
- 1 tbsp tomato paste , optional
- 1/2 tsp (0.5 tsp) salt depends on the salt content of the sauce. Use less and add more later to taste
- a good dash of black pepper and red pepper flakes
- 1/4 cup (58.75 ml) red wine or use veggie broth (or a mix of both)
- 1 teaspoon sugar
- fresh basil or thyme for garnish
Preparation
Cook the Spaghetti.
Wash the lentils, drain and add to pot with 2 cups of water. Cook over medium heat for 11 to 14 mins or until just about cooked. The water will start boiling half way through. Stir once in between to cook evenly. Drain if there is too much water (a few tbsp is ok) Set aside. Or use 1.5 cups cooked lentils, chickpeas or split peas of choice.
Heat a skillet over medium heat, add onion, mushroom, garlic and a good pinch of salt. Cook for 5 minutes or until golden. Stir occasionally.
Add the carrots, herbs, spices and mix in. Cook for 2 mins. (Variation: You can also add 1/4 cup or more finely chopped walnuts for additional texture)
Add the marinara/pizza sauce, salt, pepper, wine/broth and mix in. Bring to a boil. (If using diced tomatoes, double the herbs, add 1 tbsp tomato paste and cook for 10 to 15 minutes. Mash the large pieces of the tomatoes and continue). Fold in the cooked lentils and Soja mince, mix well. (add 1 tbsp tomato paste if the mixture is not tomatoey enough). Cook for 5 minutes. Adjust consistency by adding more water if needed. Taste and adjust salt and flavor.
Garnish with fresh basil and optional vegan parm. Serve over cooked spaghetti.