Move over, meatloaf! Lentils are stepping up to the plate (or bowl) with this incredibly flavorful, protein-packed recipe. Forget everything you thought about “bland” lentils. This dish is bursting with spices, textures, and complete plant-based protein that will leave you satisfied and energized.
Why Lentils are the New MVP:
- Protein Powerhouse: Just one cup of lentils boasts a whopping 18 grams of protein!
- Fiber Fiesta: Lentils are loaded with fiber, keeping you feeling fuller for longer.
- Budget-Friendly: Lentils are a super affordable protein source, perfect for budget-conscious cooks.
- Versatile Veggie: Lentils pair beautifully with countless flavors and spices.
Lentil Bolognese: A Meatless Masterpiece (Recipe)
This recipe takes inspiration from the classic Italian comfort food, but swaps out the meat for protein-rich lentils. Trust us, you won’t miss the meat one bit!
Ingredients:
- 1 cup brown lentils, rinsed
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 2 cloves garlic, minced
- 1 (28-ounce) can crushed tomatoes
- 1 tablespoon tomato paste
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1/4 teaspoon red pepper flakes (optional)
- Salt and freshly ground black pepper to taste
- Cooked pasta of your choice (optional)
- Fresh parsley, chopped (for garnish)
Instructions:
- Cook the Lentils: In a medium saucepan, combine lentils with 4 cups of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until lentils are tender. Drain any excess liquid.
- Sauté the Veggies: Meanwhile, heat olive oil in a large pot or Dutch oven over medium heat. Add onion, carrots, and celery and cook until softened, about 5 minutes. Stir in garlic and cook for an additional minute until fragrant.
- Build the Bolognese: Add crushed tomatoes, tomato paste, oregano, thyme, and red pepper flakes (if using) to the pot. Season with salt and pepper to taste. Bring to a simmer and cook for 10 minutes, allowing the flavors to meld.
- Incorporate the Lentils: Stir the cooked lentils into the tomato sauce and simmer for an additional 5 minutes.
- Serve and Enjoy: Serve the lentil bolognese over your favorite cooked pasta, or enjoy it on its own with a sprinkle of fresh parsley for a delicious and satisfying meal.
Tips and Variations:
- Add Veggies: Feel free to add other chopped vegetables like zucchini, mushrooms, or bell peppers to the pot for extra flavor and fiber.
- Spice it Up: Like things a little spicier? Add a pinch of cayenne pepper or a few dashes of your favorite hot sauce.
- Hearty Option: Serve the lentil bolognese with crusty bread for a complete and satisfying meal.
- Leftovers Rockstar: This dish reheats beautifully, making it a great option for meal prepping throughout the week.
