This post is in partnership with California Walnuts. All opinions are our own.
A Hearty, Easy Vegan Bolognese
Have you noticed how often our superfast recipes call for a jar of marinara? A store-bought jar of marinara is such a beautiful thing—it’s a shortcut that doesn’t short. Tomatoes are an ideal food for preserving and jarred marinara sauce is no exception—loaded with wonderful, slow cooked tomatoes and herbs, it’s a time-saver that really delivers. And in this case, it pairs up with lentils and walnuts to make a flavorful, rich vegan bolognese sauce that packs a huge nutritional punch, too! Healthy, hearty, vegan, rich, quick, easy, yummy—this walnut and lentil bolognese is an update on childhood favorite and a weeknight superstar.
Let’s Talk About Walnuts & Nutrition
It’s usually this time of year that you’ll find us in our boots tromping across farms as it’s peak harvest season across America. This year, as with many things in 2020, things were a little different. We recently had the opportunity of exploring California walnut orchards in partnership with California Walnuts by way of a virtual tour. As much as we wished we could be there in real life, the valuable information learned was not lost on us. We got to hear about the sustainability practices that walnut growers use, some of the health benefits of walnuts and the importance of proper storage. Beyond learning more about walnut cultivation, we also had the opportunity to discuss how we can incorporate walnuts into those family recipes we all hold dear, like this bolognese.
So, where exactly do walnuts come into our bolognese recipe and why? Well, the answer is two-fold. Firstly, walnuts have a richness that gives the bolognese sauce that hearty, meaty quality that we crave when we think of bolognese. Secondly, they contain nutrients—in addition to protein (4g/oz), fiber (2g.oz) and magnesium , walnuts are loaded with ALA, the plant based omega-3 (2.5g/oz) which is a “good fat” that supports heart health in myriad ways. Omega-3 ALA can’t be made by the body and has to come from food, like walnuts. ALA has been associated with benefits for heart health, brain health and inflammation. Plus, any walnuts that you have left over from making this sauce are great for snacking, or for adding to your favorite cookie recipe. Or even your favorite giant cookie recipe.
How to Buy and Store Walnuts
We mentioned storage above, but we wanted to talk briefly about it here because it is really important! Most nuts are pretty high in fat, so they don’t have an endless shelf life. To get the most out of your walnuts, be sure to:
- Buy them in sealed packaging. This will ensure that they’re as fresh as possible when you first get them.
- Store them in the fridge or freezer. Once you’ve opened the package—or if you’ve bought walnuts from the bulk section—store the walnuts in the fridge. Or, if you want to store them for more than a month or so, store them in the freezer.
Everything You’ll Need to Make This Vegan Bolognese
Jarred marinara, brown lentils, and walnuts are the main things that create the big, satisfying flavors and textures of this vegan bolognese recipe. A quick pass through the bulk section of the market, a pit stop in produce, and you’ll have everything you need to make it. Here’s what you’ll need:
- Olive oil
- Carrots
- Celery
- Onions
- Garlic
- Walnuts
- Lentils
- Marinara sauce
- Pasta
How To Make Vegan Bolognese
Whether you’re a devoted vegan, or simply taking a break from meat for the evening, this healthy, hearty bolognese recipe is sure to hit the spot. Here’s how to make it:
- Sauté carrots, celery and onions.
- Add the walnuts, lentils, jar of marinara sauce and a little salt and water.
- Simmer! Cook low and slow—much like you would with traditional bolognese—until the lentils are cooked through.
- Blend! If you want to, blend some of the bolognese sauce to create a creamier texture.
- Serve! Tossed with the pasta of your choice. If you don’t need it to be completely vegan, top it with a little parmesan cheese.
Tools You’ll Need
- Braiser or large saucepan.
- Blender or immersion blender—optional
- Sharp knife
More Easy Vegan Recipes To Try
Healthy Bolognese? Who Knew?!
If you make this walnut and lentil bolognese recipe, let us know how you like it! Share a photo and tag us on Instagram using @themodernproper and #themodernproper so that we can see your stuff! Happy eating!
