Vegan Bolognese

Ingredients

• Lentils

  Raw

  1 cup or 192g

• Mushrooms

  White, raw

  1 cup, pieces or slices or 70g

• Sunflower seed kernels

  Seeds, dry roasted, without salt

  ¼ cup, hulled or 32g

• Onions

  Raw

  1 medium or 110g

• Garlic

  Raw

  3 clove or 9g

• Tomato sauce

  No salt added

  2 cup or 490g

• Carrots

  Raw

  3 medium or 183g

• Olives

  Ripe, canned (small-extra large)

  ⅓ cup or 45g

• Basil

  Fresh

  ⅓ cup leaves, whole or 8g

• Parsley

  Raw

  ⅓ cup or 20g

• Almond milk

  Plain

  ¼ cup or 60g

• Olive oil

  Salad or cooking

  3 tbsp or 41g

• Chili powder

  Spices

  1 tbsp or 8g

• Salt

  Table

  1 tsp or 6g

• Whole wheat pasta

  Dry

  8 oz or 227g

Directions

1. Soak raw lentils overnight in water.
2. When ready to cook, boil whole wheat pasta according to instructions on the label, then drain and rinse with cold water and drain again. In the mean time, shred lentils (soaked overnight) in your food processor until they look chopped and split a bit.
3. Transfer lentils to a large deep skillet and set aside.
4. Shred mushrooms and sunflower seeds in your food processor until they are chopped up and shred.
5. Add the shredded mushrooms and sunflower seeds to the lentils in the skillet. Then shred the onion in the food processor and add it to the ingredients in the skillet. Add the olive oil, turn on the heat to medium-high and saute for 2-3 minutes, constantly stirring.
6. Meanwhile in a food processor blend tomato sauce with 2 garlic cloves. Add to the ingredients in the skillet, cover with a lid and let simmer for 8-10 minutes. Keep an eye on them and if the sauce is too thick add more water - if it's too thin add tomato paste. Try the lentils before the next step, just to make sure they're cooked.
7. Add chopped carrots, olives, basil, parsley and a smashed garlic clove and stir in well - shouldn't take more than 2 minutes.
8. Toss with pasta and serve hot.