Veggie Bolognese

Serves 4

Super healthy and wholesome, this lentil-based bolognese is packed full of flavour!

 INGREDIENTS                                                      

●      2 tablespoons vegetable oil

●      1 medium onion

●      1 stick celery

●      2 carrots

●      2 garlic cloves finely chopped/minced

●      150g chestnut mushrooms

●      100g red lentils

●      100g green lentils

●      2 x 400g cans chopped tomatoes

●      2 tablespoons tomato purée

●      1 teaspoon dried oregano

●      1 tablespoon vegetarian Worcester sauce

●      400 – 600ml vegetable stock

●      Salt & pepper

●      400g dried spaghetti or other pasta

●      Parmesan, grated to serve

EQUIPMENT

Knife, peeler, measuring spoons, scales, wooden spoon, chopping board, measuring jug, 2 saucepans

ALLERGENS: Celery, Gluten (pasta) Dairy (if using cheese)                                     

COOKING UP TIP: Transform this into a veggie chilli by adding spices and some kidney beans.

METHOD  

STEP 1

Peel the onion and dice finely.  [1]Trim the ends of the celery and dice into small pieces (similar size to the onion). Peel the carrots and chop into 1cm cubes.

STEP 2

Heat the vegetable oil in the saucepan and add the chopped vegetables. Stir well, cover and cook over a medium-low heat for approximately 10 minutes, stirring often until soft. 

STEP 3

While the vegetables are cooking, place the garlic cloves on a chopping board and squash with the back of a wide bladed knife; remove the skin and chop finely. Prepare the mushrooms by chopping finely into small cubes.

STEP 4

Add the garlic and mushrooms and cook for a further 2 minutes, then add both lentils, tins of tomatoes, tomato purée, oregano, Worcester sauce and 400 ml vegetable stock. Heat till bubbling, then simmer, stirring occasionally for approximately 20-25 minutes until the lentils are tender. Keep checking and add more stock if required.

STEP 5

If eating straight away, keep on a low heat while you cook the spaghetti following the pack instructions. Drain, divide between 4 bowls, spoon the sauce over the top and grate over some cheese.

[1] To dice an onion using the bridge and claw techniques: carefully cut off the pointed end of the onion on the chopping board. Stand the onion on its flat end. Make a bridge with your fingers and thumb and then cut the onion in half. Peel the papery skin and membrane.  Make a bridge and use the point of the knife to make cuts from just above the root, all the way to the top. Make your fingers into a claw and draw the knife across the onion. This makes small, even-sized pieces.

Source: ‘Food a Fact of Life’:  British Nutrition Foundation