Gut Healthy Vegan Ragu

Okkk ragu fans! There is nothing better than a bowl of ragu pasta. We had a friend over the other day that made italian ragu and it was heaven. So I knew I had to create a gut and hormone healthy version.

Why you want this goodness in your body:

  • Mushrooms and lentils are an incredible source of prebiotics  that feed the anti-inflammatory bacteria in your gut.
  • Mushrooms also have molecules called beta glucans that optimize gut health and help your immune system – which is why this is a great fall and winter recipe when flu season is in full force!
  • This recipe is PACKED with FIBER. Fiber helps recycle hormones in your gut, feeds your good bacteria, optimizes blood sugar and helps with weight management.
  • Lentils are a great source of plant based protein and iron!

 

ragu

Servings: 4

Calories per Serving: 0

Prep Time: 15

Cook Time: 40

Total Time: 55

Ingredients

1 tbsp olive oil for sauteing

1 yellow onion finely chopped

1 carrot finely chopped

1 stick organic celery finely chopped

10 oz mushrooms (I used a mixed variety)

2 tbsp balsamic vinegar

4 garlic cloves minced

1/2 cup dry brown lentils or canned lentils

1.5 cup vegetable broth

14 oz can of crushed tomatoes or ideally in a glass jar

1 tsp thyme

1 tsp smoked paprika powder (or regular paprika if can’t find smoked)

1 tsp miso paste (optional)

Aged Parmesan (grated)

 

 

Instructions

  1. Heat olive oil in a large pan over medium heat.
  2. Add onions, carrots, and celery. Cook for about 3 minutes until the onion is translucent.
  3. Add the mushrooms and cook for another 5 minutes.
  4. Add the balsamic vinegar, garlic, lentils, and cook for another minute, stirring frequently.
  5. Add in the vegetable broth, tomatoes, spices, miso (optional), and salt. Stir and bring to a boil. Then reduce to summer, cover pan and cook for 30 minutes until the lentils are done.
  6. Serve on top of pasta with some aged parmesan on top and sprinkle salt as desired

Health notes: 

  • Parmesan is low in lactose and won’t bother you if you are lactose intolerance. But can swap for nutritional yeast if you prefer!
  • I usually recommend tomato sauce in glass jar over caned since tomatoes are acidic and can cause chemicals from can to leak in
  • I write organic where I think it’s necessary – for example organic celery is important since it is heavily sprayed with pesticides but carrot and onions aren’t
  • Can saute in water instead of oil if you are oil-free
  • Chop garlic and let sit for 10 minutes before cooking to maximize its anti-inflammatory potential

 

 

 

 

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