< 30 minutes, Dinner, Freezer Friendly

Spagh Bowl – Σπαγέτι Μπολονέζ

Spagghetti Bolognese, with lentils, meat free and dairy free

Theres nothing like a Spag Bowl to make you feel comforted in the winter. This version is made meat free and dairy free, so is therefore free from cholesterol, Zero Saturated fat, lower in calories and bursting with antioxidants and fiber. It used to be my husband’s favourite meal before we made the transition to Plant-Basedness, and thankfully, it still is! I was adamant to make it just as good as it was before, if not better, and according to him, it is, so i consider that a success!

Spagghetti Bolognese, with lentils, meat free and dairy free

You can use this bolognese recipe to make Sheperds/Cottage pie, to top jacket potatoes with or in between a Burger bun for an american Sloppy Joe. I love putting alot of fresh parsley in this dish as it gives it freshness. In this recipe i’ve used whole-grain spaggheti, but if you’re not a fan of spagghetti you could always use spiralized carrots and courgetters instead. I’ve tried it, it works pretty well! Lastly, the bolognese sauce freezes really well, so i always make a bit extra and freeze it for those winter days when the kitchen is too cold to spend more than 5 minutes in!

Enjoy, with plant-based love

Spagh Bol – Σπαγγέτι Μπολονέζ

[wpurp-searchable-recipe]Spagh Bol – Σπαγγέτι Μπολονέζ – – – [/wpurp-searchable-recipe]

  • Total Time: 45m

Ingredients

  • 3/4 c dried brown or green lentils / 3/4 φλ. φακές ξηρές
  • 1 1/2 tbsp. olive oil / ελαιόλαδο
  • 1 small onion, chopped / μικρό κρεμμύδι, ψιλοκομμένο
  • 1 carrot, sliced and half-mooned / καρότο, κομμένο σε φέτες
  • 1 large garlic clove, minced / μεγάλη σκελίδα σκόρδο, τριμμένη
  • 1 tbsp. Tomato Paste / 1κ.σ. Πάστα ντομάτας
  • 1 tsp. cinnamon / 1κ.γ. κανέλα
  • 1 1/2 tsp. dried mint / 1.5κ.γ. αποξηράμένος δυόσμος
  • 1/2 tsp. Ground Cloves / αλεσμένα γαρύφαλλα
  • 1/3 c red wine / 1/3 φλτ. κόκκινο κρασί
  • 1/2 c water / φλτ. νερό
  • 1 tbsp. molasses (or honey) / μελάσα (ή μέλι)
  • 3/4 can chopped tomatoes / κονσέρβα ψιλοκομμένες ντομάτες
  • 1 tbsp. ketchup (optional) / Κέτσαπ
  • 1/3 cup frozen peas (optional) / 1/3 φλτ. αρακά (προαιρετικό)
  • generous salt and pepper / κάμποσο αλατοπίπερο
  • whole-grain spagghetti / Σπαγέτι ολικής αλέσεως

Instructions

  1. Cover your lentils with 2 cups salted water. Heat on high heat until boiling . Once it starts boiling, reduce heat to medium and leave.
  2. Start making sauce: Heat up olive oil and fry onion and carrot until onion is transluscent, about 5mins. Add in your minced garlic and stir fry for another 2 minutes. Add in tomato paste, mint, cinnamon and cloves. Stir for another 2 minutes. Now, de-glaze the pan with red wine (use veg. stock if you dont use wine - but it does give it a lovely taste)
  3. Allow the red wine to boil for a minute. Then, Add in chopped tomatoes, water, molasses, ketchup and generous salt and pepper. Let this come to the boil. Once it does, reduce the heat to a simmer and cover your pan with a lid. Wait 12 minutes.
  4. Your lentils should be al-dente now, so drain. Uncover your sauce and taste, does it need More seasoning? Put in the lentils and frozen peas. Allow this to simmer with the lid on for another seven minutes.
  5. Remove the lid, and allow it to simmer for 5 minutes without the lid. If theres too much liquid, allow it to reduce more. If theres too litte, add a little more water. When five minutes are over, close the lid and cook your spagghetti according to instructions
  6. Drain your spagghetti when ready, and put them back in the pan you boiled them in. Add in 4-5 tbsp of the bolognese sauce and stir through. Then serve the spagghetti and put the rest of the bolognese as a mound on top, sprinkle with chopped parsley and dairy-free cheese
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