Today we are preparing ragù, not the traditional ragù, but a peeled and unpeeled red lentil ragù: a plant-based alternative to meat ragù, dedicated to those following a vegetarian or vegan diet.
For the preparation of my lentil ragù I used:
• peeled red lentils [mainly];
• unpeeled red lentils [a small part];
resulting in a texture very similar to ground meat ragù.
And simple homemade tomato sauce.
It’s tasty and suitable for children too.
It’s great on tagliatelle and for seasoning lasagna and baked pasta.
As for lentils, I prepare multiple portions to have a small and practical supply in the freezer: cooking lentils [basic recipe] or cooking peeled lentils [basic recipe].
In this case, I cooked the peeled red lentils and unpeeled red lentils together, the process doesn’t change.
Just remember to thaw them in time and in a few minutes the pasta will be ready, avoiding the use of canned legumes.
Otherwise, remember that dry lentils require soaking [12-24 hours].
If you have doubts about the quantities to prepare, I noted down the weight changes of legumes from raw to cooked: lentils raw and cooked weight.
As for the preparation time, consider:
• 12-24 hours for soaking;
• 40 minutes for cooking the lentils.
- Difficulty: Easy
- Cost: Affordable
- Portions: 2 people
- Cooking methods: Stove
- Cuisine: Italian
Ingredients
- peeled and unpeeled red lentils (for 2 people)
- to taste celery (stalks and leaves)
- 200 ml tomato sauce (homemade)
- 1 vegetable stock cube (homemade)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste basil (or chopped parsley)
Steps
You can use one or more types of lentils.
Prepare the lentils following the procedure described in cooking lentils [basic recipe] or cooking peeled lentils [basic recipe], or if you have them already ready in the freezer, thaw a double portion.
In this case, I cooked the peeled red lentils and unpeeled red lentils together, the process doesn’t change.
Drain them if they are too watery.
Clean and wash the vegetables thoroughly:
• celery stalks and leaves.Cut the celery stalks into chunks and separate the leaves.
Pour into the saucepan:
• the celery;
• the tomato sauce and enough water to rinse the sauce container;
• a cube of vegetable stock;
• the lentils;
• a pinch of salt;
• a pinch of pepper;
and mix.Let it simmer with a lid on low heat for 3-5 minutes until the ragù reaches the desired consistency.
When the ragù is about to thicken, stir repeatedly to prevent it from sticking to the bottom of the pot.
The cooking times vary depending on the liquidity of the tomato sauce and based on the use of the ragù, which should be thicker if used to directly season pasta and more liquid if the pasta is to be baked.
Turn off the heat, add basil or parsley and mix.
Your red lentil ragù is ready.
Enjoy your meal!
Pairing with pasta, rice, or other grains allows for better absorption of the legume proteins.
These grains in the dishes compensate for the amino acids missing in the legumes, allowing for a complete amino acid pool.
Choose grains preferably whole grain.
For further reading: how to combine legumes in the diet.
Notes
Hyperglycemia, prediabetes, and diabetes.
Find dedicated recipes here.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and combinations indicated in your eating plan.
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