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:
- 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:
- In a food processor, chop garlic and onions, set aside for 15min for allicin development
- In a food processor, chop cauliflower, set aside for ~40min, sulforaphane development
- 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
- Heat oil in a large pot, add 1/3rd of the chopped vegetables from step 2 and start slightly caramelizing until fragrant
- 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
- Add tomato puree, tomato paste and 1.5l water
- Add all spices and herbs, soy sauce and miso paste
- Bring mixture to a boil
- Cook on very low heat for 30-40min until vegetables are done
- 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🌱