Easy Bean Bolognaise

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Most adults today grew up with spaghetti bolognaise as a childhood favourite meal, and whilst potentially a nutritious meal (if you use grass fed & finished, ethically raised beef, organic produce & gluten free pasta), we have long enjoyed the vegetarian or vegan version of this  -although we now sometimes adding a little chicken broth to enrich it and boost our gut health, joint health & immunity.  Either way this is a great dish to boost vegetable & legume intake particularly for children and older fussy eaters!  I’ve included a pressure cooker option to reduce lectin intake if you are sensitive.

INGREDIENTS

Gluten Free, Vegan option

We use all organic or biodynamic ingredients

Serves 4-6

  • 2 cloves garlic, peeled & finely diced
  • 1 brown onion, peeled & finely diced
  • 1 tbsp extra virgin cold pressed olive oil
  • 1 large carrot, grated
  • 1 medium zucchini, grated
  • 2 cups finely chopped button, field or mixed mushrooms
  • 1 stick celery, finely sliced
  • 1 cup vegetable stock (or chicken or beef bone broth)
  • 1 ½ cups soaked & cooked green or puy lentils (or 1 can brown lentils, drained & rinsed)
  • 1 ½ cups chopped tomatoes (or 1 can)
  • 2 dried bay leaves
  • Fresh herbs (basil, thyme, rosemary, parsley, oregano) chopped
  • Salt & pepper to taste 

TO MAKE 

  • Heat garlic & onion in olive oil in large saucepan, over gentle heat, until soft
  • Add mushrooms, carrot & zucchini and cook for further 2 minutes
  • Add remaining ingredients and cook covered for approximately 20 -30 minutes or until vegetables are all soft. Stir regularly.
  • If desired blend roughly in food processor or with stick blender until chunky

 

OPTION

  • If you are aiming to reduce your lectin intake this dish can be cooked in a pressure cooker using raw lentils.  Begin with the first 2 steps, then add the remaining ingredients including raw green or puy lentils, 1 ½ cups of filtered water and double the tomatoes.   Pressure cook for 20 minutes.

 

TO SERVE

 

  • Serve hot over your favourite pasta (we use gluten free brown rice & buckwheat spaghetti) or to top oven baked sweet potato halves.

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