Sprout’s Easy Peasy Bolognesy

07 May 2020 no comments Katerina Papatryfon Categories Uncategorized

Our Easy Peasy Bolognesy is a real hit for the whole family, just like an original Bolognese, but with a nutritional twist. We have yet to see a kid refusing to eat this delicious dish!

Yield: 1.5kg sauce, serves 6 people

Ingredients:

3-4 days sprouted legumes:

  • 50g green lentils
  • 50g black lentils
  • 40g cup red lentils

Vegetables:

  • 125g button mushrooms (white/brown or portobello)
  • 125g cauliflower, raw
  • 75g celery root, diced
  • 1-2 medium carrots, ~120g
  • 1 small sweet potato (red variety), ~150g
  • 1 medium onion, ~150g
  • 2 cloves of garlic, ~6g
  • 350ml/g of organic tomato puree (passata)
  • 100g organic tomato paste

Herbs/Spices:

  • 1/4 cup fresh parsley, finely chopped, ~10g
  • 1.5 Tbsp plant-based/vegetable stock powder, ~20g
  • 1 Tbsp thyme/oregano, dried, ~3g
  • ½ Tbsp chopped sage, dried, ~1g
  • 2 bay leaves
  • ½ Tsp turmeric powder, ~1g
  • ¼ Tsp black pepper, ~0.5g
  • ½ Tsp ground nori sheets, ~0.7g
  • ½ Tbsp soy sauce, ~10g
  • 1 Tbsp miso paste (Mugi miso or Brown Miso), ~15g
  • 1 tbsp olive oil, ~15g
  • 1 tbsp canola oil, ~15g
  • 1.5 litres of water

Directions:

Cooking the sprouted legumes:

  1. Place sprouted legumes in a pot, cover with just enough water, bring to a boil and simmer on low heat for approximately 30min until lentils are done.

Cooking the sauce:

  1. In a food processor, chop garlic and onions, set aside for 15min for allicin development
  2. In a food processor, chop cauliflower, set aside for ~40min, sulforaphane development
  3. In a food processor, chop mushrooms, carrots, celery roots, sweet potato until finely chopped (but not pureed), then combine with garlic and onions from step 1
  4. Heat oil in a large pot, add 1/3rd of the chopped vegetables from step 2 and start slightly caramelizing until fragrant
  5. Continue to caramelize further until mixture is lightly browning, then add another 1/3rd of the vegetables, repeat browning, and add the last 1/3rd of the chopped vegetables and continue browning until all vegetables are lightly browned
  6. Add tomato puree, tomato paste and 1.5l water
  7. Add all spices and herbs, soy sauce and miso paste
  8. Bring mixture to a boil
  9. Cook on very low heat for 30-40min until vegetables are done
  10. Combine with cooked legumes, let it rest

Serve over whole-grain pasta, for example, Fusilli. Store leftover sauce in an airtight glass container in the fridge for up to 5 days. You can also freeze the sauce for up to 1 month.

Enjoy!! Tag us (@sprout.ae) in your Easy Peasy Bolognesy pics🌱