Pulsed Veggie & Lentil Bolognese (no meat)

Name: Pulsed Veggie & Lentil Bolognese (no meat)
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Italian, Mediterranean, European
Ingredients: 1/2 head cauliflower; 250 grams mushrooms; 1 eggplant; 1 large carrot; 2 stalks celery; 1 yellow onion; 1/2 cup chopped sundried tomatoes; 4 cloves garlic; 1/2 tsp crushed red pepper; 1.5 tsp dried oregano; 1 tsp dried thyme; 1 tsp dried basil; 1/2 tablespoon salt; 1/2 tablespoon black pepper; 3/4 cup red lentils; 400 grams canned crushed tomatoes; 2 tablespoons tomatoe paste; 1 1/4 cups water; 3/4 cup red wine; 1/8 cup balsamic vinegar; Fresh parsley; Parmesan cheese; 400 grams dried pasta

8 steps

Prep:15minCook:30min

Rich, thick and filling Italian sauce for use with fresh/dried pastas, or in a baked pasta dish like lasagne or stuffed shells. The texture of the blended veggies is very similar to ground/minced meat, and the lentils add protein for a complete meal.

Updated at: Thu, 17 Aug 2023 13:40:37 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories688.7 kcal (34%)

Total Fat3.7 g (5%)

Carbs129.6 g (50%)

Sugars21.2 g (24%)

Protein30.4 g (61%)

Sodium1156 mg (58%)

Fiber16.8 g (60%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Pulse Cauliflower, mushroom, eggplant, carrots in food processor, to fine consistency, reserve on side

Step 2

Coarsely chop onion, celery, garlic, parsley, sundried tomato

Step 3

Rinse lentils in sieve with cool water

Step 4

Heat Instapot to Sauté with splash of olive oil. When heated cook onion and celery until translucent, about 5 minutes. Add garlic, crushed red pepper, and Italian seasoning; continually stir until fragrant, about 1 minute. Add red wine and water, scrape bottom to deglaze pot. Bring to boil, cook off alcohol for a few minutes.

Step 5

Add all other ingredients (except balsamic vinegar, zucchini, Parmesan and parsley), mix well. Leave on sauté until mix is piping hot, stirring continuously. Set Instapot to pressure cook, seal lid, cook for 20 minutes. Allow to sit 10 minutes after cooking, then release pressure & open.

Step 6

While sauce is cooking, prepare whatever you'll eat with the sauce. For zucchini noodles, spiralize Zucchini. Then, when sauce finishes pressure cook, heat knob of butter on medium heat and add zucchini noodles. Cook 5 minutes until tender. Season with salt & pepper. Alternatively, cook 100g/person dried pasta or 150g/person fresh pasta of your choice.

Step 7

Before serving sauce, season with balsamic vinegar, salt & pepper.

Step 8

Serve sauce on Zucchini noodles or Pasta, garnish with Parmesan & Parsley