Vegan Bolognese

Ingredients

• Lentils

  Raw

  1 cup or 192g

• Mushrooms

  White, raw

  1 cup, pieces or slices or 70g

• Sunflower seed kernels

  Seeds, dry roasted, without salt

  ¼ cup, hulled or 32g

• Onions

  Raw

  1 medium or 110g

• Garlic

  Raw

  3 clove or 9g

• Tomato sauce

  No salt added

  2 cup or 490g

• Carrots

  Raw

  3 medium or 183g

• Olives

  Ripe, canned (small-extra large)

  ⅓ cup or 45g

• Basil

  Fresh

  ⅓ cup leaves, whole or 8g

• Parsley

  Raw

  ⅓ cup or 20g

• Almond milk

  Plain

  ¼ cup or 60g

• Olive oil

  Salad or cooking

  3 tbsp or 41g

• Chili powder

  Spices

  1 tbsp or 8g

• Salt

  Table

  1 tsp or 6g

• Whole wheat pasta

  Dry

  8 oz or 227g

Directions

1. Soak the lentils overnight in plenty of water; drain well before cooking.
2. Bring a large pot of salted water to a boil and cook the whole wheat pasta according to package directions. Drain (rinsing is optional) and set aside.
3. In a food processor, pulse the soaked, drained lentils until coarsely chopped; set aside. Pulse the mushrooms and sunflower seeds until finely chopped. Finally, pulse the onion until finely chopped.
4. Heat olive oil in a large deep skillet over medium-high heat. Add the onion and carrots with a pinch of salt and cook, stirring, until slightly softened, 4–5 minutes.
5. Stir in the chopped lentils, mushrooms, and sunflower seeds and cook, stirring, for 2–3 minutes to lightly toast and reduce moisture.
6. Blend the tomato sauce with 2 garlic cloves until smooth, then pour into the skillet. Add about 1/2 cup water to loosen; simmer covered over medium heat, stirring occasionally, until the lentils are tender, 10–15 minutes, adding more water as needed. Season with salt to taste; if too thin, stir in a spoonful of tomato paste to thicken.
7. Stir in the olives, basil, parsley, remaining smashed garlic clove, and chili powder (if using). Simmer uncovered 1–2 minutes to meld flavors; adjust seasoning.
8. Toss the sauce with the cooked pasta and serve hot. (Almond milk is not needed; omit.)