Lentil Quinoa Bolognese Sauce

 

Sauce

Lentil Quinoa Bolognese Sauce

Use this the way you would a meaty Bolognese, over the pasta of your choice.

1 cup dried brown or green lentils, rinsed

3 medium carrots, well scrubbed and cut into large chunks

2 cups water

2 tablespoons olive oil

1/2 small onion, chopped

1 medium red bell pepper, cored, seeded and chopped

3 garlic cloves, chopped

28 ounces no-salt-added crushed tomatoes

11/2 teaspoons dried oregano

1 tablespoon dried basil

1/2 teaspoon crushed red pepper flakes

1 small bunch kale, stems removed and discarded, leaves torn into small pieces (about 3 cups)

1/2 cup dried quinoa, rinsed well

1/2 cup red wine

1/2 teaspoon salt

1/2 teaspoon freshly ground pepper

Combine the lentils, carrots and water in a large pot over high heat. Bring to a boil, reduce the heat to low, cover and simmer until the lentils are tender, 30 to 40 minutes.

Meanwhile, pour the oil into a medium saute pan over medium heat. Once the oil shimmers, add the onion and stir to coat; cook until translucent, 5 to 8 minutes, stirring occasionally. Add the bell pepper and garlic, stirring to coat; cook until tender, 4 minutes. Transfer to a food processor.

Once cooked, transfer the carrots from the pot to the food processor, along with the tomatoes or tomato puree, oregano, basil, crushed red pepper flakes and kale. Pulse until mostly smooth.

Stir the quinoa and red wine into the pot of lentils. Cover and cook until the quinoa grains start to show their white tails, 6 or 7 minutes.

Stir the carrot-kale puree into the lentil-quinoa mixture; cook, covered, over low heat until the sauce melds and heats thoroughly, about 20 minutes. Season with the salt and pepper. Makes 8 servings.

Source: Adapted from "The Great Vegan Bean Book," by Kathy Hester (Fair Winds Press, 2013).

Per serving: 230 calories, 11 g protein, 34 g carbohydrates, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 180 mg sodium, 11 g fiber, 6 g sugar.

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