Black bean bolognese

Black bean bolognese

If you’re desperately hankering for a comforting and rich bowl of spag-bol, here’s a brilliant plant based version that is packed with flavour. This was inspired by a black bean burger recipe. Black beans are an excellent mince substitute; they have an equally versatile consistency and an almost “meaty” taste / texture.

This Bolognese is sure to earn you lots of “yummy noises”, be a real treat for your belly and potentially even warm up a chilly lunchtime with left overs.

Ingredients

  • 1 tbsp. coconut oil
  • 2 small onions
  • 3 garlic cloves
  • 1 stick celery
  • 2 medium carrots
  • 2 cans chopped tomatoes/1 jar passata
  • 1 can black beans
  • A splash of balsamic vinegar or red wine
  • 1 tsp brown rice miso paste
  • 1 ladleful of vegetable stock (boiling water is fine if you don’t have any stock)
  • A pinch of chilli flakes
  • A handful of fresh mint, oregano and parsley
  • Salt and pepper to taste

Directions

  • Finely dice the garlic and onions.
  • Gently warm coconut oil in a saucepan – add in chilli flakes, garlic and onion until softened.
  • Finely dice celery and carrot then add to the pan to soften, around 5-10 minutes should do.
  • Drain and rinse the black beans then add to the pan. Mix the beans in with the pan ingredients well and give them a bit of a bashing with a wooden spoon, this will help with the Bolognese-y texture.
  • After a couple of minutes cooking, add in the chopped tomatoes and salt, pepper, balsamic vinegar and stock.
  • Simmer for 30 minutes, lid on.
  • Roughly chop your herbs and, along with the miso paste, add in to the mix 5 minutes before serving.

This is great served over brown rice spaghetti, soy bean fettucine (for a tagliatelle style), courgetti or your favourite spiralised veg. You could also stuff this into two squash halves and bake in the oven.

Black bean bolognese served in spaghetti squash halves

Drizzle over some EVOO, sprinkle over some nutritional yeast and pop a couple of parsley leaves in for presentation.

Tuck in and get slurping!



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