Lentil Walnut Bolognese

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Portfolio Diet Score: 4.5 points per serving

  • Nuts & Seeds: 2.5 points
  • Plant Protein: 0.5 point
  • Viscous Fibre: 1 point
  • Oils (MUFAs): 0.5 point

Nutrition Information

Calories536 kcalMonounsaturated Fat5.0 g
Protein17.5 gPolyunsaturated Fat10.4 g
Bean Protein7.2 gTotal Carbohydrate63.8 g
Soy Protein0 gDietary Fibre20.2 g
Fat18.6 gViscous Fibre4.4 g
Saturated Fat2.1 g
(1 serving – 498 g): 1/6 recipe
Difficulty: Beginner Prep Time 10 min Cook Time 23 min Total Time 33 mins Servings: 6 Calories: 536 kcal (per serving)

Description

Portfolio Diet Score: 4.5 points per serving

  • Nuts & Seeds: 2.5 points
  • Plant Protein: 0.5 point
  • Viscous Fibre: 1 point
  • Oils (MUFAs): 0.5 point

Ingredients

Instructions

  1. In a large saucepan, over medium heat; add oil, onion and green pepper; cook until softened, about 8 mins.

  2. Add the mushrooms and garlic.

  3. Once liquid from the mushrooms has cooked off, add the splash of vinegar to deglaze the pan.

  4. When the pan is mostly dry again, add the chopped walnuts and toast for a minute.

  5. Add the tomato sauce, lentils, oregano, and psyllium; reduce heat and simmer for 10-40 mins.

  6. Serve this savoury sauce over 1 cup cooked barley.

Note

  • You can omit oregano if you are using tomato sauce that already has oregano in it.
  • The vinegar adds an extra savoury flavour, but it is not necessary.
Keywords: Nuts & Seeds, Plant Protein, Viscous Fibre, Oils (MUFAs)

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