Vegan brown rice pasta with lentil and red wine bolognese

Vegan brown rice pasta with lentil and red wine bolognese: a hearty pasta recipe with brown lentils, passata, red wine, vegetables and gluten-free rice noodles.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 45 min
• Total time: 60 min
• Calories: 420 kcal per serving
• Protein: 18 g
• Fat: 6 g
• Carbs: 68 g

Ingredients

• 1 white onion
• 100 g dried brown lentils
• 1 celery stalk
• 500 ml passata
• 1 carrot
• 2 tbsp tomato purée
• Garlic
• 250 g gluten-free brown rice noodles
• 1 glass of dry red wine
• 1 splash of olive oil
• Salt
• Oregano
• Rosemary
• Pepper

Method

You’ll need: saucepan · chopping board · knife · sieve · wooden spoon

1. Finely chop the onion, carrot, celery and garlic and soften them in olive oil over a medium heat until the vegetables are soft and lightly browned.
2. Stir in the tomato purée and toast it briefly. Deglaze with the red wine and let it reduce until most of the alcohol has cooked off.
3. Add the brown lentils, passata and hot water. Season with oregano, rosemary, salt and pepper and stir well.
4. Let the sauce simmer gently until the lentils are soft and the bolognese is thick and creamy. If it gets too thick, stir in a little water, and season to taste at the end.
5. Cook the gluten-free brown rice noodles in salted water until al dente and drain. Leave them to stand briefly so they hold their shape.
6. Put the brown rice pasta on plates, spoon the lentil and red wine bolognese over the top and serve with a little olive oil and pepper if you like.

Good to know

A bolognese like this is happy to cook slowly. It turns deep, savoury and pleasantly down-to-earth – with no meat substitutes at all.

Swaps

Brown lentils → Puy-style lentils (similar fibre content and a little firmer). Red wine → alcohol-free vegetable stock with a small splash of balsamic vinegar (milder, good for every day). Brown rice noodles → chickpea pasta (more protein and fibre).

Allergens

The dish is naturally dairy-free and, with gluten-free rice noodles, gluten-free too. Lentils can cause bloating if you're sensitive; for children, season mildly, and during pregnancy cook the red wine off completely or simply replace it with stock. Contains: celery.

Frequently asked questions

Do brown lentils contain iron?

Lentils contain iron, plus folate and magnesium. It's plant-based iron, also known as non-haem iron, which is a different form from the iron in meat and fish.

What's in passata and tomato purée, nutritionally?

Both provide potassium and carotenoids, especially lycopene. Tomato purée is more concentrated, so its levels of these compounds are usually higher than in fresh tomatoes.

Is the red wine in the sauce just for flavour, or nutritionally relevant too?

Red wine mainly brings acidity, bitter notes and roasted aromas to the sauce. It does contain polyphenols, but their contribution in a dish like this is fairly limited and not a key nutritional benefit.

Can lentils cause bloating?

They can, because lentils contain fibre and certain fermentable carbohydrates.

How do brown rice noodles differ from white noodles nutritionally?

Brown rice noodles usually contain more fibre and slightly more minerals, because more of the rice grain is kept. Values vary a lot between products, though, so it's worth checking the packet.

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