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Lentil Bolognese

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This lentil bolognese is perfect for pasta night. With just a can of tomatoes and a few pantry staples, this protein-packed meal comes together in just 30 minutes. This dish plays on the classic flavors of your favorite tomato-based pasta sauce, with added protein and texture from hearty lentils. It pairs perfectly with your favorite pasta, or over a bed of rice. Try it topped with cheese, like mozzarella or parmesan.

This recipe makes about three servings. If you’re cooking for a large group or would like to make more to have leftovers, this recipe is incredibly easy to double using an extra can of tomatoes or a 28 ounce can. This recipe keeps well in your refrigerator for about a week and freezes well.

 

Ingredients:

14 oz can tomatoes (diced or crushed)
1 cup lentils
½  white onion
2 garlic cloves
1 T oregano (dried or fresh)
½ T basil (dried or fresh)
¼ tsp black pepper
½ tsp salt (or to taste)

 

Instructions:

Add 3 cups of water to a medium-sized pot and bring it to a rolling boil. Add your lentils and reduce to medium heat.

Set a timer for 15 minutes to allow your lentils to cook. When they are fully cooked and tender, drain them and set them aside.

While your lentils are cooking, dice your onions and garlic.

In a medium-sized saucepan, add your olive oil, diced onions and garlic. Cook over medium-high heat until they are fully tender and fragrant, stirring occasionally.

Add your tomatoes, oregano, basil, salt and black pepper to the saucepan. Stir to incorporate the ingredients. Allow the sauce to simmer for 5 minutes over medium-high heat, stirring occasionally.

Add your cooked lentils to the saucepan, stirring to incorporate.

Remove from heat, allowing the bolognese to cool for 1-2 minutes before serving.

Serve the bolognese over your pasta of choice, or over rice. Enjoy!

Salsa-Stuffed Bell Peppers (Vegan)

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This recipe comes from our intern, Delaney. She loves creating affordable, plant-based meals for herself and is excited to share her creations for you to enjoy!

These stuffed peppers rely on tomato-based salsa to add a punch of flavor into this classic dish. Using your favorite salsa, you can make these peppers pack a spicy punch or a mild heat.

This dish uses lentils as a protein. Ground beef, or a vegan ground beef substitute, would also taste great as the protein in these peppers. For those using meat in this dish, add your cooked meat into the pan in place of lentils. I also use vegan mozzarella-style cheese to top these peppers, but regular cheese would work perfectly in this recipe.

 

Ingredients:

6 green bell peppers
2 cups cooked lentils
2 cups cooked brown rice
2 cups salsa
1 white onion
1 clove garlic
1 T salt (or as desired)
1 T black pepper (or as desired)
½ cup vegan mozzarella-style shredded cheese
4 T neutral oil

Instructions:

Preheat your oven to 400℉. Line a baking sheet with parchment paper and set aside.

Cut the tops off of your green peppers, removing the stem. Scoop out the seeds from the pepper and brush them with 3 T oil.

Dice your onion and mince your garlic.

On medium-high heat, add your onion into a pan. Drizzle with a T of oil and cook until tender.

Add your minced garlic or 2 T pre-minced garlic to the pan, allowing it to cook for 2 minutes and stir occasionally.

Add your salsa, salt and pepper to the pan, stirring until incorporated. Allow it to cook for 2 to 3 minutes.

Add your lentils and rice to the pan, stirring until incorporated. Allow it to cook for 3-5 minutes. Remove it from the stove.

Spoon the mixture into the peppers, filling them until there is ½ an inch of space in the top of the pepper.

Place the peppers in the oven for 20 minutes. After 20 minutes, remove the peppers and top them with shredded mozzarella-style vegan cheese.

Place the peppers back in the oven for 15 minutes. After 15 minutes, remove the peppers from the oven and allow them to cool for 3-5 minutes. Enjoy!

Coconut Curry Lentils

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Bring the Indian flavor to your home. Warm and cozy. Comfy and lovely. December is a time of joy and celebration! This recipe is a easy one pot meal with wonderful flavor for welcoming in the holidays.

Ingredients:

  • 2 tablespoons coconut oil
  • 1 tablespoon cumin seeds
  • 1 head of garlic, chopped (10-12 cloves) or pre-chopped garlic
  • (1) 28-ounce can of crushed tomatoes or diced tomatoes
  • 2 tablespoons ginger, chopped or spiced
  • 1 tablespoon turmeric
  • 2 teaspoons sea salt
  • 1 cup dried brown lentils
  • Optional: 1-2 teaspoons cayenne powder
  • (1) 15-ounce can coconut milk
  • 3 cups of water

Instructions:

  1. Heat coconut oil in pot
  2. Add cumin and garlic
  3. Allow to simmer
  4. Add can of crushed tomatoes
  5. Add ginger, turmeric, and sat
  6. Allow to simmer
  7. Add lentils and 3 cups of water
  8. Add cayenne seasoning
  9. Bring lentils to boil and then simmer for 35-40 minutes
  10. Occasionally stir lentils
  11. Once lentils are cooked, add can of coconut milk
  12. Bring pot to boil and then simmer one more time
  13. Serve curried lentils over brown rice

*May pair lentil dish with toasted naan bread. If recipe seems to be too spicy, you can add 1 scoop of nonfat greek yogurt

 

Guest Bloggers: James Madison Dietetics
Alexandra Balbontin, Taylor Coleman, Julia Danisewicz, Emily Salvaggio, and Taylor Singleton