More than just an occasional protein alternative to meat, the nutritive power behind this month’s superfood, beans, is largely underrated! Beans (or legumes) are the mature, edible seeds of plants whose seed pods split into two halves. Available in notable varieties like black, red, pinto, kidney, garbanzo (chickpea) and pigeon, legumes boast an amazing nutrient profile as they are great sources of protein, iron, zinc, and folate. Additionally, darker colored beans also contain antioxidants, which are substances that can protect against inflammation and cell damage in our body. Due to their high fiber content, legumes can reduce your risk of cardiovascular disease and type 2 diabetes as well as support weight loss by making us feel fuller for longer periods. Lastly, lentils are super affordable and are an ideal food to have on hand when money is tight. This Lentil Bolognese is the perfect superfood meal to keep you warm this winter.
Ingredients
- 2 Tbsp olive oil
- 1 large onion, diced
- 1 ½ cup carrot, small diced
- 1 ½ cup celery, diced
- 4 garlic cloves, roughly chopped
- 1 ½ tsp salt
- ½ tsp black pepper
- ¼ tsp chili flakes
- 1 Tbsp fresh oregano or thyme
- 1/3 cup tomato paste
- 1 ¼ cup black lentils
- 1, 14-oz can diced tomatoes
- 3 ½ cup vegetable broth
- ¾ cup toasted walnuts or pecans
- 2 tsp balsamic vinegar
Directions
- Heat oil in a large pot over medium-high heat. Then add onion and sauté for 2-3 minutes, stirring until fragrant. Lower heat to medium, then add carrots, celery, garlic, salt, pepper, chili flakes and herbs.
- Add tomato paste, browning just for a few minutes, then deglaze with broth. Once most of the liquid has cooked off add the tomatoes and their juices and cook then down for a few minutes.
- Add lentils, vegetable broth, walnuts and then bring to a boil, covered tightly. Lower heat to low and simmer gently 20-25 minutes, or until lentils are tender.
- Continue cooking uncovered until most of the liquid has cooked off. Stir in balsamic vinegar, taste and adjust salt, pepper, vinegar and chili flakes to your liking.
- Toss with your favorite pasta.
Nutrition Information
Calories: 268 | Carbs: 30.9 g | Fiber: 6.6 g | Protein: 13.9 g | Fat: 11.5 g | Sodium: 482 mg