Vegan Bolognese Pasta Sauce with Lentils Recipe (High Protein)

This Vegan Bolognese Pasta Sauce recipe is a hearty 30 minutes dinner- easy weeknight pasta that is high protein/no salt added. Enjoy with your favorite pasta, a bright and fresh salad, and a slice of thick crusty garlic bread… Mangia!

 

We are huge pasta fans over here – and always looking for hearty homemade sauces to make during the week!  This vegan Bolognese was a fantastic easy weeknight meal that is high in protein and low in sodium. 

I tossed this lentil Bolognese sauce with whole wheat linguine (most dried pastas have 0g sodium, but always double check! but you can use any pasta shape you prefer. I also used brown/green lentils for a hearty texture, but red lentils also work well in this sauce.

This Vegan Bolognese with Lentils Recipe Is:

• Bright
• Bold
• Hearty
• Thick
• Comforting
• Filling
• Low Sodium, High Protein, Vegan/Vegetarian!

One of the BEST Pantry Pasta Sauce Recipes

This low sodium Bolognese Sauce recipe is a fantastic pantry-staple meal!  It uses almost all ingredients you would have in your dry pantry or cupboards.  You probably already have a lot of these ingredients on hand already. Keeping a well-stocked pantry makes it easy to come up with delicious and healthy meals using a few staples you can rotate.  I made a list of my Top 125 Plant-Based Pantry Staples that always keep on hand. And you can check out all my favorite pantry staple recipes on TheHerbeevore.com here.  By stocking up on healthy whole ingredients you can cook delicious recipes without a trip to the store!

What’s In No Salt Added Lentil Bolognese Sauce?

• Onions, Garlic, Carrots, Parsley – I get all the fresh produce for my recipes from my garden and from Misfits Market – they sell all organic produce at a super discounted price, and it’s purchased direct from the farmers. We get Misfit Market boxes every other week and love picking out our favorite seasonal produce for delivery.  You can get $10 off your first $30 box by clicking here! 
  If you think organic produce is too expensive… think again, and give Misfits Market a look!

 

• Brown Lentils: I love using brown lentils in recipes like this, because they are heartier than red lentils and keep their shape better, which makes enjoying them in this sauce so much fun!
• Olive Oil: I like to use this fruity Zoe olive oil which has a fantastic flavor and deep color- it’s really inexpensive online here, so I keep a few liters stocked up in my pantry.  For the quality of oil you get, it’s an excellent value, I would highly recommend!
• Tomato Paste: thickens the sauce with a deep bold tomato flavor.  I only use a no salt added tomato paste, so you can control the amount of salt in the dish.
• Diced Tomatoes:  I only use no salt added diced tomatoes, these boxed tomatoes are really great to stock up on!  I like boxed tomatoes better because they are BPA free and more eco-friendly than aluminum cans. If you haven’t read about the dangers of consuming foods stored in BPA cans, head over to Nutrition Facts to read more.
• Italian Seasoning Blend: usually has thyme, basil, rosemary, parsley, etc. I love this bright and flavorful Italian season mix which brings this amazing dish to life.
• No Salt Vegetable Stock or Bouillon: I love this no salt vegetable base for my recipes because it has a great flavor and is lower in sodium. I only develop my recipes with low sodium ingredients so the ingredients shine.  You can always add salt to a recipe if it needs it, but it’s almost impossible to take it out!  By starting with a low sodium broth or bouillon, you can build bright vibrant flavors and add more salt later if needed.
• Tellicherry Peppercorns: Like the salt, it’s amazing the flavor difference you can get with really good tellicherry black pepper.  Amazon has a generic brand tellicherry peppercorn which is the same price is buying pre-ground, and has a million times more flavor… so I use these really great tellicherry peppercorns, which I would definitely recommend. 

Make Lentil Bolognese Sauce Low Sodium for a Healthier Version

This low sodium lentil bolognese sauce recipe is a simple meal to make without the salt. I’m all about making recipes low sodium when I can. Low sodium cooking does NOT have to be bland, boring, or flavorless… It’s quite the opposite when done right. By building meals around fresh ingredients and bright flavorful spices you can make healthier meals for you and your family. Check out all my low sodium recipes here that are on The Herbeevore. These easy and healthy recipes are fantastic meals for everyone at your table. And I love this fantastic article on How Much Sodium Is A Low Sodium Diet!

With all the spices and herbs in this sauce, you won’t miss the salt!  I use a bright Italian seasoning without sodium, fresh parsley, and some chili flakes for heat. The natural acidity in the tomatoes will warm your palate, and the bright black pepper gives this sauce a great flavor finish.

How To Make a Lentil Bolognese Without Salt

1. Cook Pasta according to package instructions. Drain and set aside.
2. Cook the lentils: in a pot, combine the brown lentils with the water, and bring to a boil. Cover and simmer for 20-25 minutes until the lentils are tender, and prep the rest of the sauce.  Alternatively, you can cook the lentils in the rice cooker (my favorite method!) while you prep the rest of the sauce.
3. In a large pot or large saucepan, heat the olive oil over low heat. Add the onions and garlic, and sauté for 6-7 minutes until the vegetables have begun to soften. Toss in the carrots, tomato paste, diced tomatoes with the juice, Italian seasonings, chili flakes and stir well to combine.
4. Add the vegetable stock and black tellicherry pepper, stir well, and bring to a boil. Cover and reduce the sauce to a simmer, and cook over low heat for about 20 minutes until carrots are cooked through.
5. Taste, and adjust seasoning as desired. Toss sauce with your favorite pasta, sprinkle with fresh parsley, and mangia!

More Low Sodium Vegan Recipes You’ll Love!

Apple Walnut Salad Recipe with Dijon Vinaigrette (Vegan, Gluten Free)

Low Sodium Stuffing Recipe (Vegetarian & Gluten Free Option)

Mushroom Soup with Coconut Milk Recipe (Gluten Free, Dairy Free)

Roasted Butternut Squash Hummus Recipe (Gluten Free, Vegan)

Tomatillo Salsa Verde Recipe (Low Sodium, Gluten Free, Vegan)

Get the Same Ingredients for this Lentil Vegan Bolognese Recipe

I get all the fresh produce for my recipes from my garden and from Misfits Market – they sell all organic produce at a super discounted price, and it’s purchased direct from the farmers. We get Misfit Market boxes every other week and love picking out our favorite seasonal produce for delivery.  You can get $10 off your first $30 box by clicking here! 

If you think organic produce is too expensive… think again, and give Misfits Market a look!

 

As always, if you make this vegan bolognese recipe be sure to leave me a comment, rate this recipe, and tag me @theherbeevore on Instagram so I can feature you.  I love seeing all your photos of my recipe recreations!

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