• Prep-time: / Ready In:
  • Makes 2-3 servings
  • Serving size: ⅓ of recipe
  • Print/save recipe

A tasty Lentil Bolognese is a must for your recipe arsenal, and this one passes the test for a busy student—or anyone in a hurry or on a budget. Made in a pressure cooker, this Lentil Bolognese is a quick and healthy spin on a traditionally meat-based sauce.

By Andrew Beauchesne, MD,

Ingredients

  • 1 (28-ounce) can salt-free diced tomatoes or tomato purée
  • 1 (6-ounce) can tomato paste
  • 1 ½ cup black beluga lentils, rinsed and drained
  • 3 ½ cups water
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 2 carrots, grated or finely chopped
  • 2 tablespoons Italian seasoning
  • 2 teaspoons poultry seasoning
  • Pinch of crushed red pepper flakes
  • ½ cup packed fresh basil, chopped
  • Sea salt and freshly ground black pepper
  • Garlic powder and onion powder
  • Splash of balsamic vinegar or red wine vinegar

Instructions

  • Pressure cooker method: Place the tomatoes, tomato paste, lentils, water, onions, garlic, carrots, Italian and poultry seasonings, pepper flakes, and ¼ cup chopped basil into a pressure cooker. Cook at high pressure for 20 minutes.
  • After releasing pressure, mix well, then season with salt, pepper, garlic powder, and onion powder to taste. Finish with the remaining fresh basil and a splash of balsamic vinegar or red wine vinegar.
  • If you’d prefer a smoother consistency, transfer 2 to 3 cups of the sauce to a blender with a tight-fitting lid covered with a towel and puree until smooth.
  • Serve over whole-grain pasta, zucchini noodles, or roasted sweet potatoes.
Nutritional Information:

Per serving (⅓ of recipe): 480 calories, 93 g carbohydrates, 30 g protein, 2.4 g total fat, 0.4 g saturated fat, 0 g cholesterol, 469 mg sodium, 21 g fiber, 20 g sugar

Note: Nutritional information is provided as an estimate only.

Comments (4)

(5 from 1 vote)

Recipe Rating

Your email address will not be published. Required fields are marked *

Gaspare Scibilia

From ChatGPT if you don't have a pressure cooker: Here’s how to make it on the stovetop instead, plus some tips to get good texture and flavor. Step What to do 1. Prepare vegetables & aromatics Chop the onion, grate or finely chop the carrots, mince garlic. Heat a large pot or Dutch oven over medium heat with a little oil (or water if you’re avoiding oil). Add the onion + carrot; sauté for ~5-7 minutes until softened. Then add the garlic, sauté 1 more minute until fragrant. 2. Add tomato paste & seasonings Stir in the tomato paste; cook for another minute or two to deepen the flavor (this helps reduce the “raw” tomato paste taste). Then add the Italian seasoning, poultry seasoning, red pepper flakes. Stir. 3. Add lentils, tomatoes, water Add the rinsed and drained lentils, the diced tomatoes (or tomato purée), and the water. Stir to combine. Bring the mixture up to a simmer (medium-high heat). 4. Simmer with lid, reduce heat Once simmering, reduce heat to low or medium-low so the sauce bubbles gently. Partially cover the pot with a lid (leave a little gap so steam can escape). Let it cook, stirring occasionally, until the lentils are tender. This will take longer than a pressure cooker: likely 25-35 minutes, depending on the exact lentils and how soft you like them. If the mixture is drying out or getting too thick before the lentils are done, add a little extra water. 5. Taste & adjust When the lentils are tender, taste. Season with salt, pepper, garlic powder, onion powder to your liking. If it’s too acidic, a pinch of sugar or a little more vinegar can balance. If too thick, thin with water; if too thin, simmer a bit uncovered to reduce. 6. Finish with basil & vinegar Stir in the chopped fresh basil and a splash of balsamic vinegar or red wine vinegar right at the end. If desired, puree part of the sauce with an immersion blender (or blender) for a smoother texture (about 2-3 cups as original suggests). 7. Serve Over pasta, zucchini noodles, roasted sweet potatoes, whatever base you prefer. Timing & heat tips Use gentle heat once simmering to avoid burning the bottom — lentils can settle and stick. Stir every few minutes. Lentil type matters: Beluga (black) lentils cook faster than some brown/green ones but still need more time than pressure cooking. If you use different lentils, check packaging or test them. If you want the sauce very thick, partially remove the lid in the last 5-10 minutes to let moisture evaporate. If too thick, add small amounts of water.

Angelina

Very delicious!!

Patricia A Lind-Gonzalez

What if you don't have a pressure cooker - can this be cooked on the stovetop?

Patricia

Just throwing this out there but the picture is not Beluga lentils. So, should this be made with green (or brown) lentils as in the pic or Beluga lentils like in the recipe? Totally different textures

About the Author

Headshot of Andrew Beauchesne, MD

About the Author

Andrew Beauchesne, MD

Dr. Andrew Beauchesne is a physician and health researcher. He received his medical degree from Tufts University School of Medicine and has worked on several nutrition research teams investigating the effect of diet quality on various health outcomes. Find him on LinkedIn.
See More from this Author

Join our mailing list

Get free recipes and the latest info on living a happy, healthy plant-based lifestyle.

By providing your email address, you consent to receive newsletter emails from Forks Over Knives. We value your privacy and will keep your email address safe. You may unsubscribe from our emails at any time.