Nutrition

Vegan Walnut and Lentil Bolgnese

#MeatlessMondays

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.

“Boldly flavored, super hearty and incredibly easy, this vegan walnut and lentil bolognese recipe takes your plant-based eating goals to new heights.”

How to Buy and Store Walnuts

  • 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.

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 cup grated carrots
  • 1 cup minced celery
  • 1 cup finely minced yellow onion
  • 6 garlic cloves, minced
  • 1 cup raw walnuts, finely chopped
  • 1 cup dried brown or green lentils, rinsed
  • 4 cups vegetable stock or broth
  • 1 (24-ounce) jar marinara sauce
  • 1 cup red wine, such as Pinot Noir
  • 2 teaspoons garlic powder
  • 2 teaspoons Italian seasoning
  • 2 teaspoons freshly cracked black pepper
  • 1 teaspoon sea salt, plus more to taste
  • 1 pound cooked pappardelle or tagliatelle, for serving
  • Freshly grated Parmesan cheese or vegan Parmesan cheese, for serving (optional)

Cooking Instructions

  1. Heat the oil in a large saucepan or braiser over medium heat. Once the oil is glistening, add the carrots, celery, and onions and cook until softened, about 6 minutes. Add the garlic and cook until fragrant, about 1 minute more.
  2. Add the walnuts and lentils, stir to combine. Add the stock, marinara, wine, garlic powder, Italian seasoning, pepper, and salt. Stir to combine again, then increase the heat to high and bring to a boil. Reduce the heat to medium-low and cook, stirring occasionally, until the sauce thickens and the lentils are cooked to your liking, about 35 minutes.
  3. Transfer 2 cups of the sauce to a blender or food processor and blend until mostly smooth. Return the blended sauce back to the pan and stir to combine. Taste and add more salt as needed.
  4. Serve the bolognese over your favorite pasta, topped with Parmesan if desired.

Nutrition

  • Calories 320
  • Protein 10g
  • Carbohydrates 23g
  • Total Fat 19g
  • Dietary Fiber 7g
  • Cholesterol 0mg
  • Sodium 344mg
  • Total Sugars 7g

If you have a recipe you would like to share with us for #meatlessmondays, please email christian.bearden100@gmail.com.

If you would like to make an impact on reducing food waste and hunger help us grow our food rescue operations: Donate

#meatlessmonday #foodfindersinc  #FoodRescue #reducehunger #improvenutrition #helpfoodinsecurecommunities #HelpEndHunger #Volunteer #Charity #fightinghunger #rescuingfood #Donate #makeanimpact

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Sweet Potato SaladFood Waste

Roasted Sweet Potato Salad with Cilantro-Cashew Dressing

#MeatlessMonday

Rich roasted sweet potatoes, toothsome raw kale, a squeeze of lime, a hint of jalapeño, and lots of creamy avocado—blended into the sweet potato salad dressing and cubed up in the salad, too—this health-bomb of a vegan salad is self-care in a bowl. Plenty of protein—from black beans in the salad and cashews in the dressing—and healthy fats like avocado, olive oil and nuts mean that it you’ll feel full and satisfied for hours. And we haven’t even talked about those glorious roasted sweet potatoes yet—they’re a pretty magical food, so we figure they deserve their own little spotlight.

“A hearty mountain of roasted sweet potatoes, avocado, black beans and raw kale are tossed in a creamy lime-cashew-cilantro dressing in this brightly flavorful, vegan sweet potato salad recipe.”

Are Sweet Potatoes Good For You?

YES! Health-wise, sweet potato benefits are many and varied! Simple roasted sweet potatoes are as complete a snack or side dish as you could hope for—this colorful, sweet-and starchy root vegetable is an excellent source of fiber, vitamins and minerals including iron, calcium, selenium, many B vitamins, vitamin C, and beta-carotene. A drizzle of olive oil before roasting—at 400°F for 30 minutes—doesn’t just make the sweet potato taste good, it helps your body to absorb all that nutrition, too. A few more things to know about sweet potato nutrition:

  • How many carbs in sweet potatoes? With 27 grams of carbs per cup of cooked sweet potato (and about 17 grams of net carbs) they’re not a super duper low-carb food, but they are still a healthy choice and can be enjoyed as part of all but the most restrictive low-carb diets.
  • How many calories in a sweet potato? One whole sweet potato has about 100 calories—and considering how filling they are (thanks, fiber and complex carbs!), and how many nutrients they deliver, they represent a really great bang for your caloric buck.

Ingredients 

  • 3 sweet potatoes (about 2 lbs)
  • 2 tbsp olive oil
  • 2 tbsp taco seasoning
  • 2 bunches kale, stems removed, torn into 2 inch pieces (6 cups)
  • 1/2 cup cilantro leaves
  • 3 green onions, thinly sliced
  • 1 can black beans, drained and rinsed
  • 1 avocado, large sliced

Vegan Cilantro Cashew Dressing

  • 1/2 cup cilantro
  • 3 garlic cloves
  • 2 tbsp lime juice
  • 1/2 tsp sea salt
  • 3 tbsp extra virgin olive oil
  • 1/2 cup raw cashews
  • 3/4 cup water
  • 1/2 jalapeno, seeded
  • 1/2 avocado

Tools

  • A baking sheet for the roasted sweet potatoes.
  • A good blender for making the lime-cilantro-cashew dressing.
  • A sharp knife.
  • A large bowl for tossing and serving.
  • Salad tongs are nice to have, but not an absolute must.

Cooking Instructions

  1. Preheat oven at 400°F.
  2. Cut sweet potatoes into 2” cubes. In a large bowl, toss the sweet potatoes with olive oil and taco seasoning. Arrange on a baking sheet, careful not to overcrowd. Roast on the center rack in oven for 30 minutes, flipping the sweet potatoes half way through. (If sweet potatoes aren’t tender enough, cook for an additional 5 minutes.)
  3. In a high-powered blender, blend all ingredients for the dressing. You should end up with about 1 ¼ cups of the vegan cilantro-lime dressing.
    *For a thinner dressing, add a little more lime juice.
  4. In a large bowl, toss the kale, cilantro, green onions, black beans, roasted sweet potatoes, avocado, with desired amount of dressing. Enjoy!

Nutrition

  • Calories 359
  • Protein 11g
  • Carbohydrates 41g
  • Total Fat 19g
  • Dietary Fiber 12g
  • Cholesterol 0mg
  • Sodium 303mg
  • Total Sugars 7g

If you have a recipe you would like to share with us for #meatlessmondays, please email christian.bearden100@gmail.com.

If you would like to make an impact on reducing food waste and hunger help us grow our food rescue operations: Donate

#meatlessmonday #foodfindersinc  #FoodRescue #reducehunger #improvenutrition #helpfoodinsecurecommunities #HelpEndHunger #Volunteer #Charity #fightinghunger #rescuingfood #Donate #makeanimpact

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