Lentil Bolognese

Lentil Bolognese

Lentil Bolognese
Lentil Bolognese
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Lentil Bolognese

Lentil Bolognese


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  • Author: Amy RD, LDN
  • Total Time: 30 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegetarian

Description

Lentil Bolognese takes just 30-minutes for a comforting, plant-based one-pot meal!


Ingredients

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  • 16 oz Shells Pasta, Whole Wheat
  • 28 oz Crushed Tomatoes, Canned
  • 1 tbsp Olive oil
  • 1 Onion, minced
  • 2 Garlic Cloves, minced
  • 1/2 cup Vegetable Stock
  • 1/2 cup Unsweetened Almond Milk (or milk of your preference)
  • 14 oz Brown Lentils, can, drained and rinsed
  • 1/2 cup Parmesan Cheese, grated, plus extra for topping
  • 1 tsp Dried Oregano
  • 1 tsp Onion Powder
  • 1 tsp Garlic Powder
  • 1/8 tsp Red Pepper Flakes
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Ground Black Pepper
  • 1/4 cup Nutritional Yeast

Instructions

  1. Heat a large stock pot with water. Add a pinch of salt to the water. Cook the pasta according to package directions. Before draining, set aside 1/2 cup pasta water.
  2. In a large skillet, add 1 tablespoon olive oil and then add the onion and sautee over medium heat for 7-10 minutes until softened. Turn the heat down to low and add the minced garlic, sautee for 1-2 minutes until fragrant.
     
  3. Next, add the crushed tomatoes, vegetable stock, onion powder, garlic powder, oregano, red pepper flakes, salt and ground black pepper. Simmer for 15-20 minutes, stirring occasionally.
  4. After 20 minutes add 1/2 cup of almond milk and the lentils. Stir and allow to simmer another 5 minutes.
  5. Finally, add the Parmesan cheese, pasta and nutritional yeast. If the pasta seems a too thick, add a few tablespoons of pasta water to thin.
  6. To serve, spoon into bowls and top with a sprinkling of Parmesan. Serve hot and enjoy!
 
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Category: Dinner, Mediterranean, Vegetarian
  • Method: Stovetop
  • Cuisine: Italian

Nutrition

  • Serving Size: 1/8
  • Calories: 455
  • Sugar: 7g
  • Sodium: 343mg
  • Fat: 7g
  • Saturated Fat: 2g
  • Unsaturated Fat: 3g
  • Carbohydrates: 76g
  • Fiber: 12g
  • Protein: 23g
  • Cholesterol: 7mg
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Buddha Bowls

Buddha Bowls

Buddha Bowls
Buddha Bowls
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Buddha Bowls

Buddha Bowls


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  • Author: Amy RD, LDN
  • Total Time: 30 minutes
  • Yield: 6 Servings 1x
  • Diet: Vegetarian

Description

Buddha Bowls are a fun way to use up veggies or up your veggie intake.


Ingredients

Scale
  • 2 cups Cooked Brown Rice
  • 1 Cucumber, peeled, seeded and diced
  • 2 Carrots, shredded
  • 1 cup Edamame (thawed if frozen)
  • 1 Red Bell Pepper, seeded and diced
  • 1 Can Salmon, drained
  • 1 Avocado, sliced
  • 8 oz Water Chestnuts, rinsed and drained
  • 5 tbsp Soy Sauce

Instructions

  1. Cook the rice according to package directions. Meanwhile, prep your vegetables as listed in the ingredients.
  2. Once the rice is cooked, assemble your bowls!
  3. Scoop 1/2 cup brown rice into a bowl, add toppings per your preference. Top dish with soy sauce, hoisin or Sriracha if that’s your thing!

 

  • Prep Time: 15
  • Cook Time: 15
  • Category: Dinner, Lunch, Low FODMAP

Nutrition

  • Serving Size: 1
  • Calories: 400
  • Sugar: 3.7g
  • Sodium: 244mg
  • Fat: 6g
  • Saturated Fat: 1g
  • Carbohydrates: 72g
  • Fiber: 7g
  • Protein: 14g
  • Cholesterol: 10mg
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