Vegan Bolognese

06 Feb Vegan Bolognese

This sauce is the culmination of weeks of trying to create a healthier bolognese. If you have ever eaten traditional meat bolognese, you have experienced the rich flavors and decadence that come with each bite. This recipe maintains these flavor profiles but without the saturated fat and red meat. The keys to this sauce – lots of mushrooms and a slow, long simmer. This is for those of you who love to cook, and want to enjoy the best flavors that vegan cooking has to offer. Watch the video to learn all of my cooking tips and tricks. This recipe is the perfect example of a dish that will help you change your taste buds, so you can enjoy healthier food without all the fat, salt, and meat.

#changeyourbuds #drblake #thecookingdoc

Vegan Bolognese

The Cooking Doc®

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Course Main Course

Servings 8

Calories 217 kcal

Ingredients

  

1x2x3x

• ½ ounce dried porcini mushrooms
• 1 pound shiitake mushrooms
• ¾ cup dried black or small French lentils
• 2 tablespoons extra virgin olive oil divided
• 3 tablespoons Earth Balance or Vegan Butter divided
• 1 onion chopped
• 2 carrots chopped
• 2 celery stalks chopped
• Salt to taste
• Freshly ground black pepper
• 1 cup unsweetened oat milk
• ¼ teaspoon freshly ground nutmeg
• 1 cup dry white wine
• 1 28 ounces can of Italian tomatoes cut up with juices (Do not drain!)
• Vegan Parmesan Cheese optional

Instructions

 

• Prepare the dried mushrooms by placing them in ½ cup of warm water and letting them sit for 30 minutes. When ready, remove the mushrooms and drain the water through a fine-mesh strainer and into a separate measuring cup. Set the mushroom water aside.
• Place lentils and 4 cups of cold water in a small saucepan and bring to a boil. Simmer for 20-25 minutes until the lentils are tender. Drain and set lentils aside.
• Place a large dutch oven over medium heat and add 1 Tbsp of olive oil, vegan butter, and onion. Cook for 3-5 minutes until the onions are translucent. Add the carrot and celery, and stir. Cook for another 3-5 minutes, stirring occasionally.
• Add mushrooms (porcini and shiitake), 1 Tbsp extra virgin olive oil, a ¼ tsp of salt and freshly ground pepper. Cook for 7-10 minutes, allowing the mushrooms to soften.
• Add oat milk, reserved mushroom water, and ¼ tsp of nutmeg, and bring to boil over high heat. Once boiling, turn the heat down to medium and simmer rapidly, stirring occasionally, until most of the milk is evaporated. This may take 10-15 minutes.
• Next, add the wine and bring to another boil, turning up the heat if necessary. Cook until all the wine has evaporated.
• Add tomatoes, bring the liquid to a boil, and turn the heat down to low so the sauce is just barely bubbling. Cook for 2-3 hours until the flavors concentrate.
• Add a little water or extra tomato juice along the way if needed.
• When flavors have concentrated to your satisfaction, add cooked lentils and allow the sauce to cook another 10 minutes.
• Sprinkle with Vegan Parmesan Cheese, optional
• Serve with rigatoni or Tagliatelle pasta. Stick to a 1 cup sized portion – including pasta and sauce.

Notes

For a lower carbohydrate and more diabetic friendly version, eat only 1/2 cup portion

Nutrition

Serving: 1CupCalories: 217kcalCarbohydrates: 29gProtein: 8gFat: 9gSaturated Fat: 1gSodium: 223mgPotassium: 743mgFiber: 7gSugar: 8gCalcium: 97mgMagnesium: 47mgPhosphorus: 196mg

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