Vegan Lentil Bolognese (25g Protein)

Name: Vegan Lentil Bolognese (25g Protein)
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 5 servings
Ingredients: 1.5 cups dry red lentils; 8 oz cremini mushrooms, finely diced; 1 can (28 oz) crushed tomatoes; 1 medium onion, diced; 3 cloves garlic, minced; 2 carrots, finely grated; 2 celery stalks, diced; 2 tbsp tomato paste; 1 tbsp olive oil; 2 tsp Italian seasoning; 1 tsp smoked paprika; 1/2 cup vegetable broth; Salt and pepper to taste; 1 lb whole wheat spaghetti or penne; Fresh basil and nutritional yeast for topping

A hearty plant-based bolognese with red lentils and mushrooms. Tastes like the real deal with 25g protein per serving. No one will know it's vegan.

PROTEIN 25g

CALORIES 420

P:E RATIO 6.0

TIME 40m

YIELD 5

A hearty bowl of vegan lentil bolognese over whole wheat penne pasta, topped with fresh basil and a sprinkle of nutritional yeast

P:E 6.0

ELITE DENSITY

1.5 cups dry red lentils HIGH FIBER

8 oz cremini mushrooms, finely diced FLAVOR

1 can (28 oz) crushed tomatoes PRODUCE

1 medium onion, diced FLAVOR

3 cloves garlic, minced FLAVOR

2 carrots, finely grated PRODUCE

2 celery stalks, diced PRODUCE

2 tbsp tomato paste PRODUCE

1 tbsp olive oil FLAVOR

2 tsp Italian seasoning FLAVOR

1 tsp smoked paprika FLAVOR

1/2 cup vegetable broth FLAVOR

Salt and pepper to taste FLAVOR

1 lb whole wheat spaghetti or penne FLAVOR

Fresh basil and nutritional yeast for topping FLAVOR

Storage: Store sauce and pasta separately. Sauce keeps 5 days in fridge, 3 months frozen. Pasta keeps 3-4 days.
Batching: Finely dicing mushrooms gives a "meaty" texture that mimics traditional bolognese.
Reheat: Microwave pasta and sauce for 2 minutes. Add a splash of water to loosen the sauce.

EXECUTION STEPS

HIGH HEAT SEAR

Cook pasta according to package directions. Drain and set aside.

HIGH HEAT SEAR

Heat olive oil in a large pot. Sauté onion, carrots, and celery for 5 minutes until softened.

HIGH HEAT SEAR

Add mushrooms and garlic. Cook 4-5 minutes until mushrooms release their liquid and start to brown.

THE MACRO PREP

Stir in tomato paste, Italian seasoning, and smoked paprika. Cook 1 minute.

STEP 5

Add crushed tomatoes, vegetable broth, and red lentils. Stir well.

STEP 6

Bring to a boil, then reduce to a simmer. Cook 20-25 minutes, stirring occasionally, until lentils are tender and sauce is thick.

STEP 7

Season with salt and pepper. Serve over pasta with basil and nutritional yeast.

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Vegan Lentil Bolognese (25g Protein)

INVENTORY LIST

MEAL PREP LOGISTICS

EXECUTION STEPS

HIGH HEAT SEAR

HIGH HEAT SEAR

HIGH HEAT SEAR

THE MACRO PREP

STEP 5

STEP 6

STEP 7

PRIMARY CATEGORY

RELATED INGREDIENTS

FULL EXECUTION PLANS