Prep Time: 15 minutes
Cook Time: 1 hour 10 minutes
Servings: 6 people
As regular readers of my blog posts, you know by now that I am a big fan of plant-based recipes. That’s why I’m always on the lookout for new ideas to try out and keep things interesting. After all, living with gout has its challenges. But I’m all about finding ways to eat healthy, delicious meals that also help me keep my gout symptoms in check.
I’m excited to share this Vegetarian Walnut and Lentil Bolognese recipe. I’m a full-blown veggie-lover but I also love expanding my taste palette to try new things. This recipe provides that perfect balance of tastiness stacked with many nutritional benefits.
Cooking vegan is not only natural for me, but it is also enjoyable and a great way to experiment. People used to believe that a plant-based diet would not provide us with enough nutrients, protein, and so on, but we now know for a fact that a well-balanced plant-based diet is full of health benefits.
Tomatoes, and jarred marinara sauce, in particular, are excellent for preserving. It’s loaded with tasty, slow-cooked tomatoes and herbs, and it’s a time-saver that delivers big time. This recipe, it combines with lentils and walnuts to create a flavorful, rich vegan bolognese sauce that is also high in nutrients!
This walnut and lentil bolognese is a weeknight staple that is healthy, hearty, vegan, rich, quick, easy, and delicious.
Gout-Friendly Benefits of Walnuts and Lentil
Maintaining a balanced, low-uric acid diet is essential for lowering the risk of a gout attack. Fortunately, both walnuts and lentils have important gout-fighting properties and will add an incredible flavor to your meal.
Walnuts
Walnuts are a high-Omega-3, alkaline protein source that is also gout-friendly. Purine acid has a 25mg content per 3.5 ounces. They are also extremely anti-inflammatory. As a result, raw walnuts are the safest source for patients with Gout and Arthritis.
The National Office of the Arthritis Foundation discovered that their effects can reduce C-reactive protein (CRP), an inflammatory marker linked to an increased risk of cardiovascular disease and arthritis.
Lentil
Lentils help people feel full between meals because they are high in fiber. Improved appetite control may make weight management easier while also protecting against joint symptoms caused or exacerbated by obesity.
Lentils are also a low-fat, cholesterol-free substitute for fatty protein sources like red meat and high-fat cheese. Lentils are also a gout-friendly protein option because they contain fewer purines than meat and oily fish.
What Are the Ingredients I’ll Need to Make This Bolognese?
Veggies
The base of this bolognese is made up of onion, celery, carrot, garlic, and finely chopped chestnut mushrooms. Together with the lentils, the mushrooms add a lot of flavors and form a mince-like texture.
Red Lentils
The bolognese is hearty and filling because red lentils replace the mince.
Walnuts
It’s a good idea to add finely chopped walnuts to bolognese sauce because they add rich flavor, texture, and extra protein.
Spices and Herbs
Smoked paprika, rosemary, thyme, oregano, and bay leaves are my personal favorites, but feel free to experiment with other herbs if you prefer.
Tomatoes
Sun-dried tomatoes and tomato puree add flavor, while canned chopped tomatoes provide a liquid base for the sauce.
Soy sauce
According to a recent study, soy products do not raise the risk of gout and those who already have the condition can continue consuming them. This is contrary to the widely held belief that gout sufferers should avoid soy and legume products because they are high in purine. Plus, the umami flavoring of soy sauce adds a nice kick to this dish.
Red Wine
Red wine enhances the flavor significantly. Check to see if the wine you’re using is vegan-friendly. You can leave it out, if necessary, but I recommend using it whenever possible.
List of Ingredients to Use
- 1 teaspoon oregano, dried
- ½ tablespoon dried thyme
- ½ tsp dried rosemary
- two bay leaves
- 2 tbsp of dark soy sauce
- 2 tbsp oil from a jar of sun-dried tomatoes (or olive oil).
- 1 large peeled and finely chopped onion
- 2 celery stalks, finely chopped
- 2 medium carrots, finely diced
- 250 g finely chopped chestnut mushrooms
- 6 garlic cloves, peeled and crushed
- 4 tbsp pureed tomatoes (paste)
- 1 tablespoon smoked paprika
- Red wine, 180 mL (¾cup).
- two chopped 400 g (14 oz) tins of tomatoes
- 400 mL mushroom or vegetable stock (1 + ⅔ cup) (1 stock cube).
- 1 teaspoon of sugar
- 185 g (1 cup) rinsed and drained dried red lentils
- 75 g finely chopped or crushed walnuts
- 4 heaped tablespoons of nutritional yeast
- seasoned with sea salt and pepper
- 10 finely chopped sun-dried tomatoes (in oil).
Step-By-Step Recipe Instructions
- Begin by gently frying the onion, celery, and carrot for about 10-15 minutes, or until soft.
- Cook until all of the excess liquid has evaporated, then add the finely chopped mushrooms and garlic.
- Cook for a minute after adding the tomato puree and smoked paprika, then add the red wine and cook until almost all of the liquid has evaporated.
- In a mixing bowl, combine the sun-dried tomatoes, canned tomatoes, oregano, rosemary, thyme, bay leaves, soy sauce, red lentils, stock, sugar, and walnuts.
- Bring to a gentle boil and cook, stirring occasionally, for 40-50 minutes, or until the lentils are tender. If it becomes too thick, add a splash of water or stock.
- Season with salt and serve with the nutritional yeast and black pepper to taste.
Pro Tips:
For the best results, stay true to the instructions. Because each ingredient serves a specific purpose, leaving any out may make the dish taste less delicious. This recipe yields a large quantity, making it ideal for meal preparation (about 6 portions).
Serve this mouth-watering bolognese with spaghetti, jacket potatoes, or pasta.
Enjoy!
Refrigerate the bolognese sauce for up to 4 days and reheat on the stovetop or in the microwave as needed. It also freezes well in a freezer-safe container. For quick meals, I like to freeze them in individual serving sizes.
