This vegan Lentil Bolognese makes a great weeknight or Sunday dinner. Switching in lentils as the protein in the bolognese makes the sauce vegan yet still hearty. Spaghetti squash substitutes for regular spaghetti to keep the dish whole foods based.
I'll be honest, although I'm a pasta freak (you know I love my vegan Mac & Cheese and my Lemon One Pot Pasta), I'm surprised that I even thought to make a vegan bolognese because I never tried a regular bolognese before going veg.
I've seen some vegan versions of bolognese on Pinterest using meatless crumbles as the meat substitute and thought I might try it that way but I love lentils so much that I figured I'd switch things up a bit and use beans.
I really liked the way the lentils worked with the sauce, plus the beans add a nice serving of protein, fiber, potassium (lacking in most people's diets), B-6, and iron.
Lentil Bolognese
In case you were wondering, my Lentil Bolognese isn't one of those vegan recipes that you can give to an omnivore where they *might* think it's the original version (you can definitely tell it is lentils) but I don't think anyone would mind because it tastes so good!
Nutritionally, lentils contain lots of iron, potassium, and vitamin B6. They're also a great source of protein for us plant-based folk. Just 1 cup of lentils will give us about 18g of protein. Tell that to the people who ask, "where do you get your protein?".
Beans are also a great source of fiber (about 15g/cup). Lentils have been shown to aid in weight loss, improve/maintain heart health, and combat blood sugar fluctuations that can lead to lowered energy and Type 2 Diabetes. These impressive beans can improve digestive health too.
If you want some more plant-based protein, try adding some of my tempeh crumbles too!
Spaghetti Squash - The Healthy Spaghetti
I was going to throw the Lentil Bolognese on some spaghetti because that's how I've usually seen the dish served at restaurants but I try not to go overboard with pasta too often (no matter how much I love it).
By using spaghetti squash the meal is fully whole food based which is always a plus in my book.
If you're not into spaghetti squash, feel free to use regular spaghetti or any other kind of pasta. I think this would also be a great topping for a baked potato.
Meal Prep Tip: Bake the spaghetti squash the weekend before you make this meal so it's even quicker!
If you make this Lentil Bolognese recipe, let me know what you think by ★ star rating it and leaving a comment below.
📖 Recipe
Lentil Bolognese
Ingredients
- 1 cup lentils
- 3 cup water
- 2 Tablespoons olive oil
- 1 onion chopped
- 3 cloves garlic minced
- 2 carrots grated
- 2 stalks of celery chopped
- 28 oz can of crushed tomatoes
- ½ teaspoon paprika
- 1 Tablespoons apple cider vinegar
- 1 teaspoon vegan worcheshire sauce (optional but tasty)
- salt and pepper to taste
- 12 ounces Pasta
Toppings:
- Fresh parsley
- Vegan Parmesan
Instructions
- Add 1 cup of lentils to a pot with 3 cups of water. Cook until lentils are tender (about 15-20 mins). Drain lentils and discard any extra water left in the pot.
- Heat oil, onion, garlic in large pan/pot for 5 minutes until onion is translucent.
- Add carrots, celery, tomatoes, paprika, apple cider vinegar, vegan worcheshire sauce, salt & pepper and cook for about 10 mins.
- While veggies are cooking, cook pasta to package directions.
- Add lentils to suace and cook 5 more minutes or until carrots are fully tender.
- Add spaghetti to bowls, top with lentil bolognese, parsley and some
Nutrition
PLEASE NOTE: Nutritional information data is computer generated and only an estimate so it should be used only as a guide.
Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who empowers vegans to feel clear and confident about what is uniquely nourishing to them. Mary Ellen's recipes and nutrition information have been featured on Yahoo News, Parade, VegNews, LIVESTRONG, Dr. Axe, Greatist, LIVEKINDLY, Brit+Co, Well+Good, and more.
Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who empowers vegans to feel clear and confident about what is uniquely nourishing to them.Mary Ellen's recipes and nutrition information have been featured on Yahoo News, Parade, VegNews, LIVESTRONG, Dr. Axe, Greatist, LIVEKINDLY, Brit+Co, Well+Good, and more.
Anjali @ Vegetarian Gastronomy says
LOVE spaghetti squash in everything, and also love a great recipe that makes use of lentils. My family would love this recipe...trying it soon ohpefully!
Mary Ellen says
Thanks Anjali! Let me know if you do try it!
Donna says
Oh yum, this sounds amazing!! Love the use of the spaghetti squash instead of pasta, sounds delicious!
Mary Ellen says
Thank you Donna! I like swapping out spaghetti for spaghetti squash too!
Nicole Dawson says
Although I love having the convenience of meatless crumbles for some recipes, I prefer mostly to cook without them using whole foods, not fake foods. SO I appreciate this recipe.
Mary Ellen says
Yes, I'm totally with you Nicole. I'll use some faux meats sometimes but I try to stick with the whole foods when I can too!
Sarah says
I love lentils, and I LOVE worchestershire sauce! This looks delicious! Can't wait to try!
Mary Ellen says
Thanks Sarah! The Worcestershire sauce really adds a little something I think. 🙂
Amy Katz from Veggies Save The Day says
Looks delicious Mary Ellen! I just got a big bag of lentils, so I'm set!
Mary Ellen says
Thank you Amy! I hope you like it!
Jenn says
I love spaghetti squash. It can sometimes leave you wanting more though so I love that you paired it with a hearty lentil bolognese! Perfect!
Mary Ellen says
Yes, I noticed that too Jenn! I need something hearty with the spaghetti squash!
Linda and Alex @ Veganosity says
Yum, I love a good pasta sauce and this looks delicious!
Mary Ellen says
Thanks so much!
Uma Srinivas says
Squash is our family vegetable. We adore Squash. This recipe is great!
Mary Ellen says
Thanks so much Uma! I can't get enough squash in the cooler months!
Mel | avirtualvegan.com says
I love spaghetti squash but don't eat it nearly enough. I'm bad and always have a mountain of pasta instead ;O) You have inspired me to pick one up next time I am at the green grocers. Your bolognese looks so tasty. It would make the perfect topping!
Mary Ellen says
I usually do the same thing Mel! Let me know what you think if you try it!
onesonicbite says
This is a nice way to eat spaghetti squash. I am not a huge fan of it, but it is always available from my CSA (and I get my in-law's share since they don't know what to do with it XD) So this will be put on my to try list this summer.
Mary Ellen says
Thanks so much! I hope you like it! I go back and forth with my spaghetti squash feelings - some days I'm all over it and some days I'm like "just give me the regular spaghetti". 🙂
Trixie Rose says
How many servings, 4? Thank you!
Mary Ellen says
Sorry about that Trixie, I've updated the recipe. I would say it serves 4-6 depending on the portion size.
Julie @ Running in a Skirt says
Oh yum! I have a half of a bag of lentils with this all over it! Lentils really are the best!
Mary Ellen says
Lentils are totally the best! I hope you like it Julie! 🙂
Ginny McMeans says
What an unusual and great idea. Looking forward to making this dish 🙂
Mary Ellen says
Thank you much Ginny! I really hope you like it!
Kelly Page (@TastingPage) says
This has everything I'd want in a meal. Love all the flavors!
Mary Ellen says
Thanks Kelly! 🙂
Dianne says
I make something similar but with red lentils. I need to try your version!
Mary Ellen says
Oooh, red lentils sounds good too! I'll have to try yours!
Kimmythevegan says
Woah dude! Looks so good! At first, I was wondering why your noodles looked so different before realizing they were spaghetti squash noodles haha 😉
I have never been interested in trying to make bolognese before now! I use the fake beef crumbles sometimes, I love how high in protein they are, but my stomach doesn't tend to like them. Lentils, on the other hand, my stomach really likes.
Mary Ellen says
Haha, yeah I could see looking at the noodles quickly you might be like "what are those things?"! I wasn't interested really before now either. One day I was like "I'm going to play around with a bolognese today" - I was never keen on it before. I hear you, sometimes with meat substitutes I get a little tummy ache too. Lentils are definitely okay on the tummy!
Kimmythevegan says
Ok, so we made this tonight and it was AH-MAZING! We had two huge helpings and licked our bowls clean. There's *just* enough for lunch tomorrow. It probably should have lasted longer, but oh well haha. The only thing I'd change for next time is to add mushrooms. So good though.
Christine @ Run Plant Based says
This looks wonderful, love the use of lentils and spaghetti squash. Thanks!
Mary Ellen says
Thank you so much Christine!
Becky says
Oh yum! This looks so hearty and delicious! My son is finicky about lentils, but I think he might go for them in this sauce recipe!
Mary Ellen says
Thanks Becky! It's so good your son is even trying lentils, I don't think I tried my first bean till I was in my 20s!
shaheen says
This is a blast from the past, I haven't made this in a while. Your right, this is one of those vegan recipes that you cannot give to an omnivore as a substitute, I did once and the response i got was oh this is an ordinary lentil pasta! Yours is certainly not ordinary though! I would give the Spaghetti squash a skip though, i have never been keen on it.
Mary Ellen says
Thanks so much Shaheen! Yeah, spaghetti squash could be hit or miss with me too. I got in stages, sometimes I love it and sometimes I just need real pasta!
Strength and Sunshine says
Classic meatless bolognese recipe for sure!
Mary Ellen says
Thanks so much!