Creamy tomato, mixed with soft mushrooms, fuelled with a base note of basil and a kick of paprika gathered together to make one of the most loved dishes known to man, spag bol.
Although it is a classic dish, it is probably one of the easiest meals that you can veganise. There is little need to buy jars of pasta sauce when you can recreate your own, healthier version with the help of tinned tomatoes and an array of herbs.
This dish is also filled with tons of nutritional benefits. As well as a high amount of protein, mushrooms contain an antioxidant called selenium which helps support the immune system and prevent damage to cells and tissues – moreover, these powerhouses are also a fantastic source of vitamin D.[1] Garlic is known to be a great source of vitamin B6, and is also provides a good amount of manganese and vitamin C[2] - similarly, onions also provide a good amount of vitamin B6, and are a source of folic acid.[3] Due to the simple nature of the dish, it is easy to discredit how much nutritional value it actually has. If you would like to read more about the benefits of a vegan diet, I recommend this book.
There are various ways to make this dish, but I have found that this recipe is the most cost effective, and delicious. If you would rather – you can cook the lentils with the sauce for 30 minutes instead of separate – I prefer to cook them separate so they do not get mushy.
I probably make this about once a week, and if there’s any leftovers I either refrigerate for the next day, or store in the freezer. If you are looking to batch cook for convenience, the sauce should last for four days in the fridge if contained properly, and a few months in the freezer.
Anyway,
Enjoy!
This recipe yields two servings
Ingredients:
2 tbsp olive oil
1 red onion, finely chopped
3 cloves garlic, finely chopped
120g mushrooms, finely chopped
1 bell pepper, finely chopped
50g dried green lentils
2 tsp dried basil
1 tsp dried oregano
1/2 tsp paprika
salt and pepper, (season to taste)
400g canned chopped tomatoes
200ml vegetable stock
160g spaghetti (for two people)
Instructions:
1. Drain 50g of lentils before putting them into a saucepan with enough water so that the lentils are covered. Bring to a boil, then allow them to simmer for 10-15 minutes, or until they begin to feel tender. Drain again, and then set aside for later.
2. Finely chop your onion and garlic. Then on a medium heat, heat some oil in a pan before adding your onion and garlic for around two minutes. While the onion is cooking, finely chop your bell pepper and then add into the pan for another two minutes. While your vegetables are cooking, mince your mushroom before adding them to the pan.
3. Boil the kettle in preparation for your stock. Meanwhile, add your basil, oregano, paprika and a pinch of pepper. Add in your canned tomatoes, and then add your stock. Turn the heat up to high until it is boiling, and then allow to simmer on a low heat for twenty minutes. After that, you can add your lentils and let it continue simmering for 10 minutes.
4. Fill a pan with 200ml of water – add more if necessary and wait for it to boil. Once the water is boiling add the spaghetti and cook on a medium to low heat for 10 minutes.
5. Once cooked, drain your spaghetti and begin to plate it. Taste your Bolognese sauce before adding it, and season if necessary. Then place upon the spaghetti, and further season with fresh basil and optional cheese.
[1] Nicola Shubrook and Kerry Torrens, "The Health Benefits Of Mushrooms", BBC Good Food, 2018 <https://www.bbcgoodfood.com/howto/guide/health-benefits-mushrooms> [Accessed 28 April 2019].
[2] Jo Lewin and Kerry Torrens, "The Health Benefits Of Onions", BBC Good Food, 2018 <https://www.bbcgoodfood.com/howto/guide/ingredient-focus-onions> [Accessed 28 April 2019].
[3] Lewin, Jo, and Kerry Torrens, "The Health Benefits Of Onions", BBC Good Food, 2018 <https://www.bbcgoodfood.com/howto/guide/ingredient-focus-onions> [Accessed 28 April 2019]