Vegan Ragu Recipe
30-minute Vegan Ragu with over 30g protein per serving. A rich, hearty plant-based sauce perfect for pasta and meal prep.
Servings: 6 servings
Calories: 591kcal
Ingredients
- 16 ounces pasta or 4 ½ cups cooked polenta or 3 cups cooked rice
- 12 ounces eggplant (about 1 medium) cut into about 2-inch pieces
- 2 cups dried red lentils
- 1 large yellow onion small dice
- 4 cloves garlic minced
- 4 cups vegetable broth preferably low sodium
For the sauce:
- 1 cup sun-dried tomatoes jarred and preserved in oil
- 3 tablespoons tomato paste
- 2 tablespoons harissa (see notes for substitute)
- ¼ cup pitted kalamata olives rinsed
- 4 cloves garlic
- 1 large lemon juice
- ½ teaspoon crushed red pepper or to taste
- 1 teaspoon maple syrup or to taste
Other ingredients:
- 1 cup walnut pieces finely chopped (optional)
- 1 ½ cups water or pasta cooking water
- Freshly ground black pepper to taste
- ¼ cup chopped parsley for garnish
Instructions
- Cook the pasta, or a grain of your choice, according to the directions on the packet. If using pasta, reserve 1 ½ cups of the pasta cooking water when draining.
- Chop the eggplant: Transfer the eggplant to a food processor. Pulse until finely chopped. You may need to do this in batches.
- Cook the lentils and eggplant: Combine the eggplant, red lentils, onion, garlic, and broth in a large skillet. Bring to a boil over medium-high heat. Reduce the heat to low, and simmer for about 20 minutes, or until the lentils are cooked, adding more broth or water as needed to keep the lentils submerged in liquid.
- Make the sauce: Meanwhile, in the same food processor as the eggplant, blitz the sauce ingredients. Combine the sun-dried tomatoes, tomato paste, harissa, olives, garlic, lemon juice, crushed red pepper, and maple syrup.
- Combine: Transfer the sauce ingredients to the cooked eggplant and lentil mixture. Add 1 cup of the pasta cooking water, or plain water and stir to incorporate. Cook until warmed through, adding more water or oil from the sun-dried tomatoes, as needed until the desired consistency.
- Add walnuts, if using. Mix well to fully incorporate.
- Season with pepper and adjust maple syrup to taste. Garnish with parsley. Serve with pasta, polenta, or a grain of your choice.
Notes
-
- Nutrition information includes pasta.
- Eggplant - substitute with an equal amount of mushrooms (oyster, cremini, portabella, or shiitake)
- Lentils - use red, brown, or green lentils. Brown and green will require more water or broth as needed. Cook them until al dente for a more chunky vegan ragu.
- Harissa substitute: Use 1 teaspoon smoked paprika + 2 tablespoons soy sauce or tamari + 2 additional tablespoons tomato paste instead.
- Walnuts - optional for adding a tasty crunch and heart-healthy omega-3s.
- Season with a splash of lime juice for a tang!
- Adding oil from the sun-dried tomatoes is excellent for developing a creamy texture and more flavor. I use about 2 tablespoons (optional).
- Dried herbs - add about 1 teaspoon each dried oregano and basil as desired
- For serving - pasta, rice, quinoa, polenta, or farro
Nutrition
Calories: 591kcal | Carbohydrates: 117g | Protein: 32g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 258mg | Potassium: 1693mg | Fiber: 25g | Sugar: 15g | Vitamin A: 640IU | Vitamin C: 30mg | Calcium: 121mg | Iron: 10mg
