Green Lentil Ragu Buddha Bowl

Green Lentil Ragu Buddha Bowl

My tasty green lentil ragu is perfect if you enjoy meal prepping. It is one of those dishes you can use in multiple ways throughout the week. 

Lentils are an excellent vegan source of protein, and minerals including, folate, iron, manganese, zinc and potassium. They are good sources of prebiotics and prebiotic carbohydrates that maintain gut health and prevent gut-associated conditions. Lentils are rich in antioxidants including polyphenols, flavonoids and isoflavones. They have the highest concentration of polyphenol antioxidants when compared with other common legumes, including chickpeas,n mung beans, yellow peas and green peas. Lentils should be a part of every healthy plant-based diet.

While I’m not a big fan of meal prepping (I get bored very quickly), there are a few recipes I love to batch cook at the weekend. Lentil ragu is one of them. I love that it becomes even more flavourful days after you cook it and also that you can use it multiple ways.


Lentil ragu pairs well with spaghetti, pasta shapes, potatoes and rice, and it is a delicious burrito filling. I also love to include it in my buddha bowls with lots of veggies and avocado.

As are most of my recipes, this one is oil-free. It tastes just as delicious, and I promise, you won’t miss the oil. It does take a little bit of time to cook, but it is worth the wait.

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Green Lentil Ragu Buddha Bowl


  • Author: somiigbene
  • Prep Time: 10minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 10 minutes
  • Yield: Serves 4
  • Category: Lunch/Dinner

Description

Super easy green lentil ragu buddha bowl


Ingredients

  • 200g green lentils
  • 3 shallots, finely chopped
  • 3 fat garlic cloves, finely minced
  • 2 large carrots, chopped
  • 1 tablespoon oregano
  • 1 teaspoon Italian seasoning
  • 3 celery sticks, finely sliced
  • 250g passata
  • 3 tablespoons tomato paste
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon vegetable seasoning or 2 vegetable stock cubes
  • 1 large chilli, chopped (optional)
  • 1 roasted sweet potato, to serve
  • 100g steamed spinach, to serve
  • 100g roasted mushrooms, to serve
  • 100g, roasted Brussels sprouts, to serve
  • 1/2 avocado, to serve

Instructions

  1. Lightly spray a large saucepan with non-stick spray oil or add two tablespoons of oil to the pan over medium heat. Add the carrots and celery and fry for about 6 minutes or until they start to brown and caramelise. Add the shallots, cook for a further 3 minutes before adding the garlic. Fry for an additional two minutes or until all the vegetables are soft and brown without burning.
  2. Add the passata, tomato paste, chilli, oregano, balsamic vinegar and spicy Italian seasoning. Stir well and cook, still on medium heat for around 10 minutes or until most of the liquid in the pan evaporates and the tomato base starts to stick to the pan.
  3. Stir in the lentils with around 600ml of water, bring to the boil then turn the heat down to a simmer and cook for about 40 minutes or until the lentils are tender. Season with salt and black pepper if necessary.
  4. Serve with potatoes, spinach, Brussels sprouts and avocado and garnish with fresh parsley.

Notes

Add cumin for extra flavour. If you fancy a meaty texture, chestnut mushrooms are a great addition to this recipe.

Nutrition

  • Serving Size: Per serving of lentil ragu without oil
  • Calories: 195
  • Sugar: 11g
  • Fat: 1.25g
  • Saturated Fat: 0.25g
  • Carbohydrates: 30g
  • Fiber: 7g
  • Protein: 11.7g

Keywords: Lentils, Ragu, Green lentils

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