vegan bolognese

ingredients:

  • 1-2 tbsp olive oil

  • 1 onion, diced

  • 2 carrots, diced

  • 2 celery stalks, diced

  • 4 cloves garlic, minced

  • 1/4 tsp red pepper flakes

  • total of 42 oz crushed/diced tomatoes

  • 1 tsp oregano

  • 1 tsp thyme

  • 1 cans chickpeas, drained and rinsed

  • 1.5 cups cooked lentils

  • 1/2 cup raw cashews, soaked

instructions:

  • heat oil over medium heat

  • add onion, celery and carrot, sauté for 5-7 minutes

  • add garlic, sauté for 1 minute

  • add red pepper flakes and sauté for another minute

  • add tomatoes, oregano, thyme, and 2 tsp salt. bring to a boil

  • cover pot and simmer for 20 minutes, stirring occasionally

  • meanwhile, add cooked lentils & chickpeas to a bowl. mince with a pastry blender, fork, or masher until it reaches the consistency of ground beef

  • add into the sauce and continue cooking for 10 minutes

  • add drained cashews & 1/2 cup of water to a blender. blend until it is smooth

  • remove the sauce from the heat. add the cashew cream

  • serve over pasta - option to add parmesan cheese!

health benefits of ingredients used

  • carrots

    excellent source of antioxidants, carotenes, fiber, vitamins c & e, potassium, and calcium

    help protect against cardiovascular disease and cancer

    help with sight and vision

    fun fact: nutrients are more easily absorbed when carrots are cooked

  • celery

    high in potassium & calcium

    supports blood & bone health

    anti-inflammatory

    high in fiber

  • onions

    flavonoids help prevent blood clots & protect against heart disease and cancer

    diallyl sulphide helps prevent cancer

    anti-inflammatory and antibacterial properties

    chromium helps insulin regulation

    vitamin c

  • garlic

    reduces risk of heart disease and cancer

    antibiotic and antiviral properties (used medicinally in history)

    minimizes stomach ulcers

    vitamin c, selenium, potassium, & calcium

  • chickpeas

    great source of plant-based protein

    fiber helps reduce IBS and symptoms of diverticulosis, lowers blood cholesterol, helps prevent stroke & heart disease

  • tomatoes

    loaded with vitamins a, k, b1, b3, b5, b6, b7 and c

    anticancer properties

    regulates blood sugar levels

    supports skin + bone health

    anti-inflammatory

  • lentils

    great source of plant protein

    high in fiber, potassium, folate, iron, magnanese

    lowers blood sugar, blood pressure, and cholesterol

    anti-cancer properties

  • cashews

    rich in heart healthy fats

    high in fiber

    high in copper

    contain antioxidants