Recipes of Stacey Hendriks

Nutritionist · ABN: 92511714336

What you eat impacts on how you feel, look, perform and your longterm health.

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Vegan Bolognese

Wednesday, March 20, 2019
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Total time
20 minutes
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Portions
4

A meat-lovers classic and turned it into a nourishing vegan dish. Because this dish is made with lentils, it is still contains a good source of vegetarian protein, great to fuel our plant-based friends.

Ingredients
or1 tbsp of oil, coconut (14 g)
or2 celery stalks, diced (128 g)
or2 carrots, diced (144 g)
or1 onions, diced(150 g)
or1 can of diced tomatoes, (190 g)
or1 can of lentils (400g)
or1 cup of vegetable stock
or2 cloves of garlic, raw (6 g)
or1 tsp of cumin seed (2 g)
or1/2 tsp of spices, chili powder (1 g)
or1 tbsp of spices, parsley, dried (2 g)
or500 grams of zucchini, noodles
Preparation
1.
Sauté the carrot, onion, celery and garlic in the oil for 3 minutes over medium heat or until onion is translucent
2.
Add the lentils, tomatoes, stock, spices, salt and pepper and stir through. Allow to simmer for approximately 15 minutes with the lid on, stirring occasionally.
3.
Add the chopped parsley and remove from flame. Serve with spiralized zucchini or your choice of pasta
Nutritional information
Per 100 gPer portion (404 g)% DRI
Energy82 kcal333 kcal17 %
Fat1 g6 g9 %
Fatty acids, total saturated1 g3 g16 %
Cholesterol0 mg2 mg1 %
Sodium42 mg169 mg7 %
Carbohydrate14 g55 g18 %
Sugars3 g10 gremove
Fiber3 g11 g44 %
Protein5 g19 gremove