plant-based recipes and mindful living

Lentil Bolognese [Low FODMAP – vegan – gluten-free]

Lentil Bolognese [Low FODMAP – vegan – gluten-free]

It’s been a long time coming but I’ve finally got a new recipe for you and it’s a goodun! This Lentil Bolognese is absolutely delicious despite having no onion or garlic in it – and it’s still full of flavour. If you’ve read my blog post on why I’m no longer vegan you’ll know I’m now following a Low FODMAP diet. I’m not going to explain the ins and outs of the diet, other than the food I used to eat mainly comprised of high FODMAP foods and my stomach really wasn’t handling it well.

If you’re looking to make this Low FODMAP use garlic olive oil, but don’t add any garlic cloves. You can use tinned lentils just drain and rinse them well, but don’t use dried lentils. Also, you’ll need to make sure the tomato ketchup you use doesn’t have any hidden FODMAPs; I’ve found some brands with onion and garlic lurking in them.

If you’re not worried about the FODMAP sort of thing, don’t bother with gluten-free pasta, after all who are we kidding, normal pasta is totally better, and if you can eat it then do – gluten-free does not make it healthier plus it’s more expensive!

 

Lentil Bolognese [Low FODMAP - vegan - gluten-free]
Serves 4
A delicious lentil bolognese full of flavour.
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. 1 tbsp garlic oil
  2. 2 small carrots
  3. 1 tin green lentils
  4. 1 carton of tomato passata
  5. Handful of kale
  6. 1 tsp miso paste
  7. 1 tsp cinnamon
  8. A pinch of cumin
  9. 1/2 tsp smoked paprika
  10. 2 tsp oregano
  11. 2 tbsp apple cider vinegar
  12. 1 tbsp tomato ketchup
  13. Salt and pepper
  14. 400g gluten-free spaghetti
Instructions
  1. Peel and grate the carrots.
  2. Put a large saucepan on a medium heat and add the garlic oil.
  3. Add the grated carrots to the pan.
  4. Rinse the tinned lentils thoroughly and add to the pan.
  5. Add the passata along with the miso, cinnamon, cumin, smoked paprika and oregano.
  6. De-stalk and chop the kale and add to the pan along with the apple cider vinegar and tomato ketchup.
  7. Bring the pan to a high and heat and once bubbling lower the temperature and simmer for thirty minutes.
  8. After fifteen minutes bring a large pan of water to boil and add your spaghetti.
  9. Cook the pasta as per your packet instructions.
  10. Before serving the bolognese, season with salt and pepper.
  11. Drain the spaghetti and toss with a little garlic olive oil.
  12. Add some chopped basil to serve.
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