In this simple vegetarian Bolognese sauce, you won’t even miss the meat! This meatless dish has all of the traditional tastes of a classic Bolognese, but it’s packed with veggies, walnuts, and quinoa!
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You will enjoy Vegetarian Bolognese Sauce
- It has a meaty flavour and texture despite the fact that it contains no meat! Quinoa and finely chopped walnuts simulate ground beef in this vegetable Bolognese, and it works FABULOUSLY! To be honest, I like this vegetarian Bolognese sauce much more than typical meaty Bolognese. It satisfies without being weighty. Check out my Vegetarian Spinach Lasagna Roll-Ups, Veggie Loaded Mediterranean Lasagna, or Creamy Vegan Tuscan Pasta for more Meatless Monday family supper ideas.
- It’s made out of simple, straightforward ingredients! If you’re concerned about feeding your family nutritious meals, you’ve come to the correct place! Making it simple to feed your family real food is my number one objective here at Midwest Foodie, and this recipe exemplifies that intention perfectly! The base for this delectable sauce is made up of walnuts, quinoa, fresh vegetables, dried herbs, and tomatoes β all of which are as close to their natural state as possible!
- It’s loaded with vegetables, making it a healthy, hearty dinner that the whole family will enjoy! If you have finicky eaters in the house, this sauce is a must-try! The vegetables are sliced so tiny that they disappear into the sauce! Also, if your kids won’t touch quinoa with a ten-foot pole, rest assured they won’t notice it’s in the meal!
- Alternatively, if you want to get your kids interested in cooking, have them assist you in making this vegetarian Bolognese! My kid had a great time smooching the entire tomatoes in her small little hands and was an excellent aid when it came time to stir. Keep children away from hot burners and leave the cutting to a parent or guardian, but allow them to have fun and get dirty in the kitchen! You might be shocked at how much more eager they are to eat dinner after helping to prepare it!
Vegetarian Bolognese Sauce recipe video:
Ingredients:
- 2 cups of dried green or brown lentils
- 2 tablespoons of olive oil
- 1 onion, finely chopped
- 3 cloves of garlic, minced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 can (28 ounces) of crushed tomatoes
- 1 can (6 ounces) of tomato paste
- 1 teaspoon of dried oregano
- 1 teaspoon of dried basil
- 1/2 teaspoon of dried thyme
- 1/2 teaspoon red pepper flakes (modify according to taste)
- Salt and black pepper to taste
- 1/4 cup of red wine (optional)
- Fresh basil leaves, for garnish
- Grated Parmesan cheese (or a vegan alternative), for serving (optional)
Instructions:
Step 1. Cook the Lentils:
- Begin by rinsing the lentils under cold water and draining them.
- In a large saucepan, place the lentils and cover them with water.
- Bring the water to a boil, then lower the heat and let the lentils simmer for approximately 25-30 minutes or until they are tender but still firm.
- Remove any extra water from the cooked lentils and leave aside.
Step 2. Prepare the Vegetables:
- Melt the olive oil in a large skillet or saucepan over medium heat.
- Mix in the finely chopped onion, carrots, and celery. SautΓ© these vegetables for about 5 minutes until they begin to soften.
Step 3. Add the Aromatics:
- Stir in the minced garlic and cook for an additional 30 seconds until the aroma fills the kitchen.
Step 4. Incorporate the Bell Peppers and Zucchini:
- Add the diced red and yellow bell peppers along with the diced zucchini.
- Continue to cook for an additional 5 minutes until the vegetables become tender.
Step 5. Combine Tomatoes and Seasonings:
- Pour in the crushed tomatoes and tomato paste, giving everything a good stir.
- Sprinkle in the dried oregano, dried basil, dried thyme, and red pepper flakes.
- Season the sauce with salt and freshly ground black pepper according to your flavour preferences.
Step 6. Simmer and Add Lentils:
- If desired, include the red wine, allowing it to simmer for a few minutes to reduce alcohol content.
- Introduce the cooked lentils into the sauce, ensuring they are well combined.
- Lower the heat to a gentle simmer, cover the saucepan, and let the Vegetarian Bolognese Sauce simmer for at least 20 minutes to meld the Flavors.
Step 7. Taste and Adjust:
- Before serving, taste the sauce and adjust the seasonings to your preference.
Step 8. Serve:
- Present the Vegetarian Bolognese sauce over your favourite cooked pasta.
- For a finishing touch, garnish with fresh basil leaves and, if desired, a sprinkle of grated Parmesan cheese or a vegan alternative.
Indulge in this hearty and flavourful Vegetarian Bolognese sauce with pasta, relishing the meaty texture and taste without any meat. It’s a delightful and nourishing choice for your Italian-inspired meals.
Vegetarian Bolognese Sauce Nutrition Information (Per Serving):
| Nutrient | Amount per serving (1 cup) |
| Calories | 280 |
| Total Fat | 10g |
| – Saturated Fat | 1g |
| Cholesterol | 0mg |
| Sodium | 450mg |
| Total Carbohydrates | 36g |
| – Dietary Fiber | 9g |
| – Sugars | 9g |
| Protein | 14g |
Vegetarian Bolognese Sauce Health Benefits:
- Plant-Based: This recipe is entirely plant-based and suitable for vegetarians and vegans, promoting a diet rich in vegetables and legumes.
- Protein-Packed: Lentils provide high-quality plant-based protein, important for muscle health and overall nutrition.
- Fiber-Rich: The dish is rich in dietary fibre, which supports digestive health and helps maintain stable blood sugar levels.
- Low in Unhealthy Fats: It’s low in saturated fats and cholesterol, making it heart-healthy.
- Vitamin and Mineral-Rich: The variety of vegetables used in this recipe provides a range of vitamins and minerals essential for overall well-being.
- Balanced Macronutrients: With a good balance of carbohydrates, protein, and healthy fats, it’s a well-rounded meal option.
Note: Keep in mind that the nutritional values may vary based on specific ingredient brands and preparation methods. If you have dietary restrictions or specific health concerns, it’s always a good idea to consult with a nutritionist or healthcare provider for personalized guidance.
Storage Instructions:
Keep your Vegetarian Bolognese Sauce fresh for later enjoyment with these simple storage tips:
- Refrigeration: Transfer any leftover Bolognese into an airtight container and refrigerate promptly. Enjoy within 3-4 days for the best taste and freshness.
- Freezing: For longer storage, allow the Bolognese to cool completely before transferring it into freezer-safe containers or bags. Label with the date and freeze. Enjoy within 1-2 months for optimal flavor.
Reheat & Reuse Instructions:
Reheating Instructions:
- Stovetop Method: – Pour a portion of Bolognese into a skillet over medium heat. – Add a splash of water or marinara sauce to prevent sticking and help restore moisture. – Cover and heat, stirring occasionally, until the Bolognese is warmed through.
- Microwave Method: – Transfer a portion of Bolognese into a microwave-safe dish. – Cover the dish with a damp paper towel to keep it moist. – Heat on high in 30-second intervals, stirring in between, until heated through.
Reuse Instructions:
Transform your leftover Vegetarian Bolognese Sauce into exciting new dishes with these creative ideas:
- Bolognese Lasagna: Layer leftover Bolognese with lasagna sheets and cheese to create a delicious lasagna. Bake until bubbly and golden.
- Stuffed Bell Peppers: Fill halved bell peppers with Bolognese, top with cheese, and bake until peppers are tender.
- Bolognese Pizza: Use Bolognese as a pizza topping along with cheese and your favorite veggies. Bake it until the crust achieves a golden hue and the cheese becomes beautifully melted.
NOTE
- If you’re in a hurry, it’s worth checking if your local grocery store offers pre-chopped mirepoix, which typically consists of a mix of onions, celery, and carrots. You’ll need approximately three cups in total. This convenient option can be a real time-saver, so don’t hesitate to use it when you’re pressed for time!
- To create a vegan version of this sauce, all you need to do is substitute the whole milk with your preferred plant-based milk (canned coconut milk is an excellent choice for added richness), and swap out the Parmesan cheese for nutritional yeast. These easy substitutions will transform this Bolognese into a delicious animal product-free option!
- Remember not to let the sauce simmer for more than 30 minutes. This timeframe allows the uncooked quinoa to cook just right, creating that ideal Bolognese texture when combined with the walnuts. Simmering for longer might lead to overcooked quinoa, which can result in a mushy texture and less appealing flavour.
- To warm up your vegetarian Bolognese, simply pour it into a saucepan on medium heat. Stir it regularly until it’s heated through. This speedy stovetop reheating won’t affect the quinoa’s texture, but be cautious not to cook it any longer, as that could potentially alter its consistency.
- This vegetarian Bolognese freezes wonderfully as well! Allow to cool to room temperature before transferring to an airtight container. Place in the freezer for up to 2 months to keep it fresh. Heat from frozen in a saucepan over medium heat when ready to eat. Allow the sauce to defrost overnight in the refrigerator before reheating in the same manner.
Enjoy your hearty Vegetarian Bolognese Sauce while relishing the meaty texture and taste without any meat. It’s a nourishing choice for Italian-inspired meals!