Lentil Bolognese

I’ve become a huge fan of Dr Michael Greger and his book “How Not to Die”. I really want to make sure I’m eating as much whole food as possible and working to limit the vegan processed food that is now becoming so widely available. I became interested in the work (and recipes) of Dr Greger because he is an MD and also hugely engaged with research. The fact that he references over 135 journal articles in his cook book, makes me a little week at the knees. Nothing like a good randomised double blind controlled trial to add a bit of pizazz to a recipe! I’m getting to put my biomolecular sciences undergrad degree to a bit of use at home. He does a fantastic regular podcast which you definitely don’t need a degree for and the cherry on the cake? It is all non-profit. Go get the free app and make sure you are eating his recommended ‘Daily Dozen’. This recipe ticks off plenty.

Anyway, this recipe is inspired by the Lentil Bolognese recipe in the “How Not to Die” Cookbook with some fairly major changes: 1. I wanted an instant pot method. Stove top is also included 2. I STRONGLY dislike mushrooms 3. And Nutritional Yeast (sue me! Worst vegan everrrrr). I’ve also added celery, peppers and balsamic vinegar. This is going to be the first time I’ve used miso paste over stock or salt- take a look what Dr Greger thinks about the benefits to this if you are interested here.

Time

Prep: 5 minutes

Cooking: 20-30 minutes

Total: 25-35 minutes

Ingredients

800g chopped tomatoes (I used organic BPA free cartons rather than tins)

1 medium red onion, chopped

1 stalk celery, sliced

1/2 yellow bell pepper finely diced

4 cloves garlic

1 tbsp white miso paste

2 tsp Italian herb blend (or 1tsp each of basil and oregano)

1/2 tsp dried crushed chili

1/2 cup dried green lentils (if using InstantPot method)

1/2 cup water

OR

100g cooked/tinned green lentils (if using stove top method)

1 tbsp balsamic vinegar

350g wholewheat spaghetti

Twist of freshly ground black pepper

Serve with a rocket, tomato, basil and balsamic vinegar side salad.

InstantPot Method (scroll down for stove top method)

1) Set on sauté and cook onion and garlic until softened (I used a tbsp of water to prevent sticking)

2) Add the celery, miso, chili, herbs and chili and cooked for a further couple of minutes

3) Add the chopped tomatoes, lentils and water. Stir. Cancel the Sauté setting

4) Put the lid on the IP, set to sealing and manually cook for 15 minutes.

5) Allow natural pressure release for 10 minute whilst you cook the pasta according to packet instructions

6) Stir the drained pasta into the sauce

Stove top method

Steps 1 – 3 as above (sauté in a large pan)

4) Bring the pan to the boil and then reduce the heat to a simmer and allow to cook for 20 minutes ensuring it doesn’t stick to the bottom of the pan

5) Cook the pasta according to packet instructions

6) Stir the cooked pasta into the sauce

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