This month in support of Veganuary Sam’s Sweet and Savoury transforms bolognese into a versatile vegan version for a wholesome winters meal.
lentils are a powerhouse of nutrients and make a great meat substitute for many dishes. so, how about trying something new this January? this may just be your new veganning!
What is Veganuary?
The Veganuary campaign started in 2014 and has inspired more than 1 million people worldwide to opt for a more plant-based diet. As the name implies the idea is to explore a vegan way of eating for the month of January. You can do it for whatever reason resonates with you, maybe it’s the challenge, to try something new and intriguing or for the health and environmental benefits of eating more plant based. More to come on this topic next week via GITH Wellness.
With some extra thought, you can change almost any recipe into a vegan one and Sam’s here to prove exactly that. Her vegan lentil bolognese recipe is packed full of flavour and depth, your friends and family might not even notice the legume switch!
5 reasons Why we love lentils
- High in protein: 1 cup of cooked lentils has more protein then two eggs.
- Excellent source of iron: 1 cup of cooked lentils has nearly as much iron as a small steak.
- Full of fibre: fibre keeps you feeling fuller for longer, aids digestion and helps beneficial gut microbes to flourish.
- Packed with Polyphenols: lentils contain more of these disease fighting compounds then most other legumes. Polyphenols improve blood sugar regulation, are an anti-oxidant and have anti-microbial properties.
- Budget friendly: lentils are more affordable than all the fancy-named meat replacement products which are often laden with nasty additives.
With all that in mind Sam’s Sweet and Savoury brings you an exclusive lentil recipe to try out this January. We’d love to hear how you get on recreating this dish at home.
lentil bolognese recipe
ingredients (serves 4):
- 2 tbsp olive oil
- 3 carrots (peeled and cubed)
- 1 onion chopped
- 8 garlic cloves minced
- 160g local tomato paste
- 400g tomato sauce
- 400g diced tomatoes (polpa)
- A handful of chopped fresh basil
- 1 tsp dried oregano
- ¼ tsp baking soda
- ¼ tsp Gozo salt
- ¼ tsp pepper
- 1 tsp sugar
- 400g red lentils
- 450mls water
This lentil recipe is versatile and can be used in bolognese, lasagne, shephards pie, ‘meat’ pies – you name it. So batch cook, freeze and you will top the meal prep charts!
To Make:
- Soak the lentils in water for at least 1 hour. When ready to cook, drain in a strainer.
- Add the olive oil to a large pan on medium heat. Once heated, add the carrots and onion and sauté for about 10-15 minutes, just until your vegetables start to soften. Add in the garlic and sauté for another minute.
- Add the tomato paste and dissolve into the vegetable mixture. Slowly add the tomato sauce, diced tomatoes, basil, oregano, baking soda, salt, pepper and sugar and stir well.
- Bring to boil and simmer, adding the red lentils and water. Cook for another 30 minutes.
- Serve while warm on a plate of wholemeal pasta, spaghetti (try buckwheat for a healthier version) or in your lasagne! We used 3-coloured penne for an extra touch of colour. Garnish with some basil leaves.
Are you passionate about cooking and have a recipe you would like to share, then say hello at teamGITH@gmail.com.
