Lentil Walnut Bolognese with Spaghetti

Lentil Walnut Bolognese with Spaghetti

Tomato products provide just the right amount of pizzazz to pasta recipes, such as this hearty, plant-based Lentil Walnut Bolognese with Spaghetti dish. The deep red color of tomatoes is a calling card for lycopene—the plant compound linked with antioxidant and anti-inflammatory activity. In fact, lycopene is more available to the body in its cooked form, as in cooked tomato products, like pasta sauce, canned tomatoes, and tomato paste. Including these healthy plant foods in your diet more often is linked with prostate cancer protection.

Eating more pulses—beans, lentils, dried peas—is a healthy, cancer-fighting strategy too. In this super easy, one-dish meal, you swap out a traditional meat-based sauce for a tomato-forward, lentil and walnut Bolognese sauce, smothered over spaghetti noodles. Savory and delicious, your whole family will love it. Plus, it’s easy on the pocketbook and makes great leftovers the next day!

Check out the video for this delicious, plant-based recipe here.

Lentil Walnut Bolognese with Spaghetti (Vegan)


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(2 votes, average: 5.00 out of 5)

  • Author: The Plant-Powered Dietitian
  •  Prep Time: 10 minutes
  •  Cook Time: 40 minutes
  •  Total Time: 50 minutes
  •  Yield: 6 servings 1x

DESCRIPTION

Tomato products provide just the right amount of pizzazz to pasta recipes, such as this hearty, plant-based Lentil Walnut Bolognese with Spaghetti dish.


 

INGREDIENTS

  • 1 cup brown lentils, dried
  • 4 cups water
  • 1 tablespoon extra virgin olive oil
  • 1 onion, finely chopped
  • 4 cloves of garlic, minced
  • 2 stalks celery, finely chopped
  • 1 medium carrot, finely shredded
  • 1/3 cup finely chopped walnuts
  • 1 28-ounce can crushed or diced tomatoes, with juice
  • 3 tablespoons tomato paste
  • 1 tablespoon soy sauce, reduced sodium
  • 1/3 cup red wine
  • 1 tablespoon Italian seasoning blend
  • ½ teaspoon black pepper
  • ¼ teaspoon salt (optional)
  • 12 ounces spaghetti noodles, uncooked
  • Garnish: 1/3 cup chopped fresh basil

INSTRUCTIONS

  1. Place a Dutch oven or large saucepan on medium heat and add lentils and water to the pot. Cover with a lid, bring to a simmer, and cook for 10 minutes.
  2. Remove lid and continue to cook lentils for about 2 minutes until almost tender and liquid is absorbed.
  3. Add olive oil, finely chopped onion, minced garlic, finely chopped celery, finely shredded carrot, and finely chopped walnuts, and cook for 5 minutes, stirring frequently.
  4. Add canned tomatoes, tomato paste, soy sauce, red wine, Italian seasoning, black pepper, and salt (optional). Stir well and cover. Simmer for 10-15 minutes, stirring occasionally, until thickened and vegetables are tender.
  5. Meanwhile, bring a large pot of water to boil to cook pasta. Add dry spaghetti noodles, and cook until al dente, according to package instructions (about 7 minutes). Drain noodles in colander.
  6. To serve: Divide spaghetti noodles among 6 serving plates or pasta bowls (about 1 ¼ cups each). Top with 1 cup of Bolognese sauce. Sprinkle with 1 tablespoon chopped basil. Alternatively, place spaghetti noodles in one large serving bowl, Bolognese sauce in another large serving bowl, and chopped basil in a small dish, allowing guests to serve themselves as desired.

NOTES

Recipe, video and photography created for AICR by Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian.

Recipe by Sharon Palmer

Tomato Basil Hummus

Tomato Basil Hummus

If you’re looking for a rich, easy, creamy dip or spread, try out this flavorful and healthy Tomato Pesto Hummus. Packed with the nutrition and flavor power of tomatoes, you can whip up this 100% plant-based (vegan), gluten-free hummus recipe in seconds—relying mostly on shelf-stable, economical staples, such as canned tomatoes and chickpeas. With only 7 ingredients (not including pantry items and the garnish), this recipe only takes about 5 minutes to prepare. It’s so good, you’ll stop buying store-made hummus! Serve it with your next party vegetable platter, with whole grain pita bread or crackers, in a wrap, on top of a salad, as an accompaniment for veggie balls or falafels, or with toasted whole grain bread. It’s also great packed away in kids’ (or grownups’!) lunchboxes as a dip with fresh veggies. There are so many places this hummus will go! This Tomato Pesto Hummus recipe is a great way to showcase healthy chickpeas (rich in protein, fiber, vitamins and minerals) and disease-fighting tomatoes (packed with lycopene antioxidants).

Learn how to make Tomato Pesto Hummus in my easy recipe video.

Tomato Pesto Hummus (Vegan, Gluten-Free)


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(1 votes, average: 5.00 out of 5)

  • Author: The Plant-Powered Dietitian
  •  Prep Time: 5 minutes
  •  Total Time: 5 minutes
  •  Yield: 8 servings 1x
  • Diet: Vegan

DESCRIPTION

Packed with the nutrition and flavor power of tomatoes, you can whip up this 100% plant-based (vegan), gluten-free hummus recipe in seconds—relying mostly on shelf-stable, economical staples, such as canned tomatoes and chickpeas.


 

INGREDIENTS

Hummus:

Pesto Garnish/Topping:

  • 2 tablespoons chopped fresh basil
  • 1 tablespoon pine nuts
  • 1 teaspoon balsamic vinegar
  • 1 teaspoon extra virgin olive oil

INSTRUCTIONS

  1. To prepare hummus, place drained chickpeas, drained tomatoes, pine nuts, lemon juice, olive oil, tahini, paprika, and red pepper flakes in the container of a food processor or blender.
  2. Process until smooth and creamy, pausing to scrape down sides if necessary. Should make a thick, creamy consistency. Adjust seasonings with salt, if desired.
  3. Pour hummus into a serving dish and garnish with chopped fresh basil, pine nuts, a swirl of balsamic vinegar, and a swirl of olive oil.
  4. Makes about 2 cups hummus (8 – ¼ cup servings).

NOTES

May serve with whole grain pita, vegetables, wraps, sandwiches, and veggie balls.

By Sharon Palmer RD 

Pasta with Marinara and Roasted Vegetables

Pasta with Marinara and Roasted Vegetables

Turn to marinara sauce and a cornucopia of vegetables—summer squash, eggplant, bell peppers, and onions—to make this Pasta with Marinara and Roasted Vegetables sing with rustic simplicity.

 

Key ingredients for this pasta dish.
Arrange vegetables on a baking sheet, sprinkle with olive oil and seasonings, and then roast.

Pasta with Marinara and Roasted Vegetables (Vegan)


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(1 votes, average: 5.00 out of 5)

  • Author: The Plant-Powered Dietitian
  •  Prep Time: 15 minutes
  •  Cook Time: 30 minutes
  •  Total Time: 35 minutes
  •  Yield: 4 servings 1x
  • Diet: Vegan

INGREDIENTS

  • 3 assorted small summer squash (i.e., scallop, yellow, zucchini), sliced
  • 1 small eggplant, sliced
  • ½ red onion, sliced
  • 1 bell pepper (red, yellow, or green), sliced
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon red wine vinegar
  • 3 cloves garlic, finely diced
  • 2 teaspoons ground oregano
  • ¼ teaspoon freshly ground black pepper
  • Sea salt to taste (optional)
  • 2 tablespoons pine nuts, toasted
  • 12 ounces fresh pasta (may substitute dried pasta)
  • 2 cups marinara sauce
  • ¼ cup fresh basil, chopped

INSTRUCTIONS

  1. Preheat oven to 400 F.
  2. Arrange summer squash, eggplant, onions, and bell pepper on a baking sheet. Drizzle with olive oil and vinegar. Sprinkle with garlic, oregano, black pepper and sea salt. Toss together on pan to distribute ingredients.
  3. Place on top rack of oven and roast for about 30 minutes, until golden brown and tender. When done, remove from oven and set aside.
  4. To toast pine nuts, place them in a small baking dish in the hot oven for about 5 minutes while vegetables are roasting. Remove and set aside.
  5. Meanwhile, bring water to boil in a medium pot. Add pasta and cook to al dente stage (according to package directions). Place in colander and rinse and drain.
  6. Add marinara sauce to pot and heat until bubbling. Remove from heat and add cooked pasta, stirring gently to distribute ingredients.
  7. Divide pasta with marinara sauce among 4 pasta bowls (or plates). Top with roasted vegetables, pinenuts, and fresh basil.

NUTRITION

  • Serving Size: 1 serving
  • Calories: 369
  • Sugar: 18 g
  • Sodium: 116 mg
  • Fat: 14.5 g
  • Saturated Fat: 2 g
  • Carbohydrates: 54 g
  • Fiber: 10 g
  • Protein: 10 g
Roasted Rosemary Potatoes and Tomatoes

Roasted Rosemary Potatoes and Tomatoes

Looking for an easy, classic potato side-dish you can throw together in minutes? Well, here you go! This simple, flavorful 4-ingredient side dish for Roasted Rosemary Potatoes and Tomatoes can be whipped up easy-peasy, out of ingredients you probably have in your pantry right now. The beauty of this vegetable and potato dish is that it calls upon three favorites—canned tomatoes, rosemary and potatoes. This 100% plant-based side-dish is the perfect accompaniment for savory dishes, such as lentil pattieschickpea loaf, and veggie balls. Plus it’s a great dish to tote along to your next potluck or even holiday dinner. Best of all, it’s an easy way to fit in a serving of healthful vegetables into your day!

The classic Mediterranean flavors of rosemary, garlic, olive oil, and tomatoes are all alive and present in this satisfying dish. If you don’t have fresh rosemary available (which is one of the easiest herbs to grow in warm weather climates), used dried rosemary.

Spread tomatoes on top of potatoes and bake.

Roasted Rosemary Potatoes and Tomatoes (Vegan, Gluten-Free)


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  • Author: The Plant-Powered Dietitian
  •  Yield: 6 servings 

 

INGREDIENTS

  • 6 medium red and/or gold potatoes, unpeeled, scrubbed
  • 2 cloves garlic, minced
  • 1 14.5-ounce can diced tomatoes, drained
  • 1 tablespoon extra virgin olive oil
  • Black pepper and salt, as desired (optional)
  • 1 ½ teaspoons chopped fresh rosemary (or 1 teaspoon dried)

INSTRUCTIONS

  1. Preheat oven to 375 F.
  2. Slice unpeeled potatoes into thin wedges and place in a 9 × 13 inch baking dish.
  3. Spoon over garlic, canned diced tomatoes, olive oil, black pepper and salt (as desired), and rosemary. Toss to distribute ingredients using tongs or a spoon.
  4. Bake uncovered for about 1 hour, until tender and golden brown. Stir ingredients every 20 minutes.

NUTRITION

  • Serving Size: 1 serving
  • Calories: 203
  • Sugar: 4 g
  • Sodium: 164 mg
  • Fat: 3 g
  • Saturated Fat: 0 g
  • Carbohydrates: 42 g
  • Fiber: 5 g
  • Protein: 5 g
  • Cholesterol: 0 mg