Mushroom Lentil Bolognese

bolognese lentil mushroom Jun 11, 2024
Mushroom Lentil Bolognese

Serves 4-6 Total Time: 30 minutes FODMAP: high

Savor the rich, hearty flavors of this vegan mushroom and lentil Bolognese! Perfectly seasoned and packed with protein, this dish is a satisfying and healthy alternative to traditional Bolognese. Ideal for a comforting dinner or meal prep. Click through for the full recipe! 

1 (16 oz) pasta, preferably whole wheat or legume-based
1 cup mushrooms
1 onion
2 cloves garlic
1 tablespoon vegetable bouillon and 1 ½ cups water (or 12 oz vegetable broth)
1 can light coconut milk
2 tablespoons cornstarch
2 to 3 handfuls of spinach
salt and pepper to taste
2 tablespoons soy sauce or tamari
1 tablespoon garlic powder
1 tablespoon onion powder
1 teaspoon paprika
1 cup dried lentils or 1 can of lentils, drained

1.Start cooking the lentils by simmering them over the stove. (You can skip this step if using canned lentils)
2.Cook the pasta according to the directions on the box.
3.While pasta and lentils are boiling, finely chop onions and mushrooms.
4.Drain pasta and set aside then use the same pot to water saute minced garlic, onions and mushrooms until tender.
5.Add vegetable paste and water (or vegetable broth).
6.Add half the coconut milk, then whisk together the rest of the coconut milk with cornstarch in the can, then add to the pan.
7.Stir until sauce thickens.
8.Add soy sauce, garlic powder, onion powder and paprika.
9.Add spinach and cook until it wilts, then add pasta.
10.Drain the lentils and add at the end. Salt and pepper to taste.

*FODMAP Swap: Use eggplant instead of mushrooms; keep all garlic and onion (including powder) to under ½ teaspoon and increase as tolerated and use chives or green onions or garlic-infused olive oil instead; start with ¼ cup canned lentils portions and increase as tolerated


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