Name: Vegan Bolognese
Cook time: 20 min
Yield: 1616.65 grams
Ingredients: 1 tbsp of oil, coconut (14 g); 2 celery stalks, diced (128 g); 2 carrots, diced (144 g); 1 onions, diced(150 g); 1 can of diced tomatoes, (190 g); 1 can of lentils (400g); 1 cup of vegetable stock; 2 cloves of garlic, raw (6 g); 1 tsp of cumin seed (2 g); 1/2 tsp of spices, chili powder (1 g); 1 tbsp of spices, parsley, dried (2 g); 500 grams of zucchini, noodles

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

Sauté the carrot, onion, celery and garlic in the oil for 3 minutes over medium heat or until onion is translucent

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.

Add the chopped parsley and remove from flame. Serve with spiralized zucchini or your choice of pasta

Nutritional information

	Per 100 g	Per portion (404 g)	% DRI
Energy	82 kcal	333 kcal	17 %
Fat	1 g	6 g	9 %
Fatty acids, total saturated	1 g	3 g	16 %
Cholesterol	0 mg	2 mg	1 %
Sodium	42 mg	169 mg	7 %
Carbohydrate	14 g	55 g	18 %
Sugars	3 g	10 g
Fiber	3 g	11 g	44 %
Protein	5 g	19 g

Recipes ofStacey Hendriks

Nutritionist · ABN: 92511714336

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

Vegan Bolognese

Wednesday, March 20, 2019