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RED LENTIL BOLOGNESE
This hearty and filling sauce is perfect over spaghetti squash, but you can also serve it over zucchini noodles or traditional pasta. You can even prepare it in advance and reheat just before serving. This recipe is a great way to hide more vegetables in the sauce.
INGREDIENTS
- 2 medium spaghetti squash (3 to 4 pounds)
- 2 small stalks celery, chopped into 2-inch pieces
- 1 medium white onion, chopped into 2-inch pieces
- 2 carrots, chopped into 2-inch pieces
- 4 cloves garlic
- 1 tablespoon olive oil
- ⅔ cup uncooked red lentils
- 1 (28-ounce) can diced tomatoes¼ cup vegetable broth, plus more if needed
- 1 cup marinara sauce or tomato sauce
- ½ teaspoon dried basil
- ½ teaspoon dried parsley
- ½ teaspoon dried oregano
- ¼ teaspoon crushed red pepper
INSTRUCTIONS
- Preheat the oven to 400° Line a baking sheet with parchment paper.
- Slice the spaghetti squash in half, and scoop out the seeds with a spoon. Place the squash halves cut side down on the baking sheet. Bake for 40 to 45 minutes or until the squash has softened, and you can separate the strands with a fork.
- Meanwhile, place the celery, onion, carrots, and garlic into a food processor or blender and pulse until just slightly chunky.
- In a large skillet, heat the olive oil and add the vegetable mixture and cook over medium heat for 6 minutes. Add the lentils, tomatoes, and broth and continue to cook over medium heat for 15 minutes. Add the tomato sauce, basil, parsley, oregano, and red pepper flakes, if using. Continue to cook for 5 to 10 minutes, until the lentils are soft. If they begin to stick to the bottom of the pan, add a splash of vegetable stock.
- When the squash is roasted, let it cool slightly, then carefully scrape the insides with a fork to form “spaghetti-like”
- Divide the noodles among four bowls and top with the lentil Bolognese.
Nutrition Facts
Serving Size 2 cups
Serves 4
| Amount Per Serving | ||
|---|---|---|
| Calories | 246 | |
| % Daily Value* | ||
| Total Fat 5.2g | 7% | |
| Cholesterol 0mg | 0% | |
| Sodium 235.6mg | 10% | |
| Total Carbohydrate 43.2g | 16% | |
| Sugars 10.7g | ||
| Protein 10.5g | 21% | |
| ||
This article adapted from this site
HIGH PROTEIN BUFFALO TOFU MAC AND CHEESE
I am all about revamping the classics into a healthier form. While classic mac and cheese was always amazing I think we can all agree it isn’t exactly the most nutritious meal you could be eating. But don’t worry with this recipe you can have your vegan mac and cheese and eat it too! A cheese sauce that is so good you won’t believe it is made of cashews, cauliflower and cannellini beans. This recipe is healthy, high protein and almost gluten free.
INGREDIENTS
400G Banza pasta (about 1 and 3/4 boxes)
1 block firm or extra firm tofu [400g]
3 tbsp fine breadcrumbs [30g]
*use gluten free breadcrumbs if necessary
1/2 cup non-dairy milk [120ml]
1/2 cup buffalo sauce (I use the one from Frank’s Red Hot)
*if you like your food less spicy you can use a 1/4 cup of hot sauce and a 1/4 non-dairy milk
Green onion for garnish
Cheese Sauce
1/2 cup cashews [60g]
1-2 small carrots [35g]
1/2 medium cauliflower [250g]
1 can of cannellini beans, drained [245g]
1 cup non-dairy milk, unflavored and unsweetened [240ml]
1 and 1/2 tbsp nutritional yeast
1/4 tsp garlic powder
1/4 tsp turmeric
1/2 tsp salt
METHOD
- Preheat oven to 450F [232].
- Bring a pot of water to a boil. Add in the cashews, cauliflower and carrots. Boil until fork tender, about 20 mins.
- While that boils press the tofu. Once the tofu is pressed cut it into cubes. As big as small as you like. I prefer not to go too tiny. Getting anywhere from 35-45 cubes.
- Add the cubes into a bowl and sprinkle the breadcrumbs on top. Move the bowl around and toss the tofu to coat it. These do not need to be perfectly covered just enough for a light breading.
- Place the tofu on a parchment lined baking sheet. Bake for 20-25 minutes until crispy and golden.
- Prepare the buffalo sauce by mixing together the non-dairy milk and buffalo sauce.
- Once cauliflower, carrots and cashews are done boiling drain them.
- Boil your water for the pasta. Cook the pasta to your preference. I have found with chickpea pasta I like to let it cook for longer.
- Drain and rinse the beans.
- In a high speed blender (if using a regular blender this may take a few extra minutes or extra non-dairy milk) or food processor add all the ingredients for the cheese sauce.
- Blend until extremely smooth. Be sure to taste the sauce to make sure you like the flavors. If you are worried about adding too much salt start with a 1/4 tsp.
- Once the tofu is done cooking lightly toss it in the buffalo sauce and place it back on your baking sheet. I prefer to put the tofu back in my warmed completely off oven after so the sauce bakes into the breadcrumbs a bit. But you can just coat them and leave it to the side if you prefer.
- The leftover buffalo sauce can be added into the pasta or drizzled on top.
- Once the chickpea pasta is done boiling drain and give it a rinse. There is a foam that gets created and can leave residue.
- Add all of the cheese sauce into the pasta and mix. You can also add in some of your leftover buffalo sauce or save it all for the top.
- To serve transfer the mac and cheese into a big serving dish or individual bowls. Add the buffalo tofu on top, remaining buffalo sauce and sliced green onion.
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