Lentil Walnut Bolognese with Spaghetti (Vegan)

Sharon Palmer

Tomato products provide just the right amount of pizzazz to pasta recipes, such as this hearty, plant-based Lentil Walnut Bolognese with Spaghetti dish. The deep red color of tomatoes is a calling card for lycopene—the plant compound linked with antioxidant and anti-inflammatory activity. In fact, lycopene is more available to the body in its cooked form, as in cooked tomato products, like pasta sauce, canned tomatoes, and tomato paste. Including these healthy plant foods in your diet more often is linked with prostate cancer protection.

Eating more pulses—beans, lentils, dried peas—is a healthy, cancer-fighting strategy too. In this super easy, one-dish meal, you swap out a traditional meat-based sauce for a tomato-forward, lentil and walnut Bolognese sauce, smothered over spaghetti noodles. Savory and delicious, your whole family will love it. Plus, it’s easy on the pocketbook and makes great leftovers the next day!

Check out the video for this delicious, plant-based recipe here.

Lentil Walnut Bolognese

Tomato products provide just the right amount of pizzazz to pasta recipes, such as this hearty, plant-based spaghetti dish created by Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian for American Institute for Cancer Research – AICR. Get the full recipe: https://sharonpalmer.com/lentil-walnut-bolognese-with-spaghetti-vegan/Sponsored by Tomato WellnessVideo Editor: Christian Javryd Editing

Posted by Sharon Palmer: The Plant-Powered Dietitian on Thursday, September 26, 2019

Print
clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon print print icon squares squares icon

Lentil Walnut Bolognese with Spaghetti (Vegan)


1 Star2 Stars3 Stars4 Stars5 Stars
(5 votes, average: 3.40 out of 5)
Loading...

  • Author: The Plant-Powered Dietitian
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 6 servings 1x

Description

Tomato products provide just the right amount of pizzazz to pasta recipes, such as this hearty, plant-based Lentil Walnut Bolognese with Spaghetti dish.


Scale

Ingredients


Instructions

  1. Place a Dutch oven or large saucepan on medium heat and add lentils and water to the pot. Cover with a lid, bring to a simmer, and cook for 10 minutes.
  2. Remove lid and continue to cook lentils for about 2 minutes until almost tender and liquid is absorbed.
  3. Add olive oil, finely chopped onion, minced garlic, finely chopped celery, finely shredded carrot, and finely chopped walnuts, and cook for 5 minutes, stirring frequently.
  4. Add canned tomatoes, tomato paste, soy sauce, red wine, Italian seasoning, black pepper, and salt (optional). Stir well and cover. Simmer for 10-15 minutes, stirring occasionally, until thickened and vegetables are tender.
  5. Meanwhile, bring a large pot of water to boil to cook pasta. Add dry spaghetti noodles, and cook until al dente, according to package instructions (about 7 minutes). Drain noodles in colander.
  6. To serve: Divide spaghetti noodles among 6 serving plates or pasta bowls (about 1 ¼ cups each). Top with 1 cup of Bolognese sauce. Sprinkle with 1 tablespoon chopped basil. Alternatively, place spaghetti noodles in one large serving bowl, Bolognese sauce in another large serving bowl, and chopped basil in a small dish, allowing guests to serve themselves as desired.
Lentil Walnut Bolognese

Tomato products provide just the right amount of pizzazz to pasta recipes, such as this hearty, plant-based spaghetti dish created by Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian for American Institute for Cancer Research - AICR. Get the full recipe: https://sharonpalmer.com/lentil-walnut-bolognese-with-spaghetti-vegan/ Sponsored by Tomato Wellness Video Editor: Christian Javryd Editing

Posted by Sharon Palmer: The Plant-Powered Dietitian on Thursday, September 26, 2019

Notes

Recipe, video and photography created for AICR by Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian.

  • Category: Dinner
  • Cuisine: Italian

Nutrition

  • Serving Size: 1 serving
  • Calories: 463
  • Sugar: 5 g
  • Sodium: 294 mg
  • Fat: 8 g
  • Saturated Fat: 1 g
  • Carbohydrates: 78 g
  • Fiber: 16 g
  • Protein: 20 g

Keywords: vegan pasta, healthy pasta, lentil bolognese

For other favorite, plant-based pasta dishes, try the following:

Mushroom Strogranoff
Pasta with Marinara and Roasted Vegetables
Penne with White Beans and Greens

This post may contain affiliate links. For more information click here.

More Tools for Eating and Living the Goodness

Sign up for Sharon Palmer's FREE Go Vegan Toolkit
Sign up for Sharon Palmer's FREE Plant-Based Pantry Toolkit
 

Leave a Reply

Your email address will not be published. Required fields are marked *