Michy's Foods tagged "nutritious" | Michy's Foods

Quick & Easy Meal #4: Lentil Bolognese; it's time to get your pasta on!

Posted on March 10, 2014 by Michelle Della Penna | 0 Comments

I love pasta! One of my favorite childhood memories is watching my Nonna rolling out long sheets of homemade pasta from her hand cranked pasta machine.  Over and over again, through and through, until the pasta got just the right thickness; cannelloni, raviolli, fettuccine, spaghetti-you name it, she made it. She would drape the long sheets of pasta over the back of a chair until she was ready to cut them and fill them. It was magical. Once the heaping bowl was placed in front of me, I would eat as much as I could in hopes that I would never forget the taste and smell of my Nonna's kitchen.  Luckily, every time I go home for a visit, there is undoubtebly, pasta waiting for me.

So, it's true that my every day pasta experiences aren't so romantic, but I still do love a good pasta dish.  There are about as many sauces you can put on pasta as the number of pasta varieties, but there is something so comforting about a thick, rich red sauce. I love using lentils as a meat substitute because they are hearty and so nutritious that once mixed with the other flavors, you don't even really know that you're missing the meat.  You can put this sauce on virtually any pasta shape; semolina or gluten free-it will still be delicious! I hope you enjoy it!

 

Lentil Bolognese

1 lb pasta of your choice; reg or g/f

3 garlic cloves; minced

1 small yellow onion; diced

1 tsp dried oregano

1-28 oz can crushed tomatoes

1-14 oz can brown lentils; drained & rinsed

salt & pepper

olive oil

 

Fill a large pasta pot with water and set to boil. Heat a dutch oven or medium size sauce pan on medium heat.  Add a tablespoon of olive oil and add onions, along with a generous pinch of salt.  Saute the onions for 2-3 minutes or until translucent.  Add the garlic and cook until fragrant.  Add the oregano, tomatoes and another pinch of salt and stir.  Bring to a boil and reduce to simmer.  Add the lentils and stir together.  Note: if you have any red wine on hand, feel free to add 2-3 tablespoons to the sauce at this point. It will add a nice depth and richness to the sauce and the alcohol will cook out.

Let the sauce simmer together for about 15-20 minutes. Once the pasta water is boiling, add a heavy handed dash of salt.  Remember, your pasta water should taste like the ocean-that's how it gives your pasta it's flavor! Cook your pasta according to package instructions.  Taste your sauce and adjust seasonings if necessary.  Your sauce should have reduced down a little bit and may be a little thick. If you prefer a thinner sauce, add a few spoonfuls of the pasta water to the sauce until you achieve the desired consistency. 

Once the pasta is done, use tongs to gently shake the pasta and put it directly into a pasta bowl-DO NOT RINSE YOUR PASTA, PEOPLE! You will wash away all of the beautiful starch and flavor that work into the sauce! Add the desired amount of sauce to the pasta and enjoy! Sprinkle with a little nutritional yeast or vegan parm!

Posted in 30 minutes of less, better choices, dinner time, easy dinners, easy meal prep, fat free, italian food, kid dinners, kid friendly, kid friendly meals, kid meals plant based, low fat, nutritious, plant based, quick healthy meals, quick meals, Recipe, vegan, vegan comfort food, whole food

One Pot Meal: Lentils & Rice

Posted on October 01, 2013 by Michelle Della Penna | 0 Comments

Are you ready for a super simple, fat free, warm, comforting Fall dish?  Did I mention it has 7 ingredients and takes only 5 minutes of active cook time?  It's true!  The best part of this meal is that all you have to do is put all the ingredients into the rice cooker.  Yes, that's right, I said rice cooker!  It's amazing.  I know, people have been using slow cookers for awhile now, but I don't have one, so I'm always pretty impressed when I can cook something without even being home.

So, I admit, lentils and rice may not be the sexiest dish, but it's definitely hearty and soul satisfying.  I remember my Grandma Mary making this all the time, but she spend much longer standing over the stove cooking it.  Of course as a child I didn't appreciate Italian peasant food, but over the years I have come to adore this dish and I feel like I'm giving my kids a little piece of my heritage each time we make it.  My poor little rice cooker has been with me since high school but it's a trooper and always performs.  Since brown rice and brown lentils have similar cooking times, I thought this just might work.  And it did!  The rice still had a little bite, the lentils were soft and the stock I used, kept everything moist and flavorful.  Not to mention that this dish is loaded with protein, fiber and folate.  And since it's made without oil, there is no added fat.  This dish will help you stay full and satisfied for awhile.  I hope you try this recipe at home.

Rustic Lentils & Rice

1 C uncooked brown rice, rinsed
1/2 C dry brown lentils, rinsed
1 medium carrot, diced
1 small onion, diced
1 bay leaf
3 tsp tomato paste
3 1/2 C No Chicken Broth (or any veggie broth)
2 tsp salt
Start by rinsing your rice and lentils, picking out any discolored lentils. 
Add to the bowl of your rice cooker.  Dice up the carrot and onion and toss into the bowl.  Add the bay leaf, tomato paste, broth and salt and gently stir together. 
Put the lid on and let it go! 
I like to top mine with a little avocado for some green and creaminess, but you can also top with green onions, vegan parm or hot sauce.  Enjoy!

Posted in fat free, italian food, kid meals plant based, nutritious, vegan, vegan comfort food

 

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