04/11/2022
November is Diabetes Awareness Month!
Did you know that eating meals 🍽 (and snacks) that combine high protein🍤 & high fiber🥦🌾 foods helps to stabilize blood sugar levels for sustained energy⚡️, increased satiety & reduce irritability🙌🏻?
Did you know there are plant-based foods🍄🫘 that can help you meet your protein & fiber goals💪🏻 while also saving you money💵 at the grocery store🛒?
Yep-us dietitians are full of all kinds of fun facts🤗! Most of us are also foodies, which is why I am sharing this new nutritious, delicious recipe I am loving this fall🍂:
Mushroom Lentil Bolognese Chickpea Pasta adapted from
Makes 4 servings
Ingredients:
2-1/4 teaspoons olive oil
1/2 cup celery, finely diced (~2 stalks)
1/2 cup carrots, finely diced (1 med)
1 cup red bell pepper, finely diced (1)
8 oz mushrooms, finely diced (3-1/2C)
2 cloves garlic, finely minced
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1-1/2 teaspoons tomato paste
1/2 teaspoon sea salt
1/2 teaspoon Black pepper
1/8 teaspoon red pepper flakes
1 fl.oz. red wine (2 Tbsp)
6 fl.oz. low-sodium vegetable broth or mushroom broth (3/4 cups)
14 ounce can crushed tomatoes
1/2 cup dry lentils (rinsed)
1-1/2 teaspoons basil, minced
1 Box Lions Mane Mushroom Crumble
1 Box (8 oz) Barilla chickpea pasta
Instructions:
1. In a heavy bottom pot, warm the olive oil over medium-high heat. Add celery, carrots & bell pepper. Cook for 8 to 10 minutes, stirring frequently. The vegetables will begin to soften and caramelize.
2. Add the mushrooms and continue to cook over medium-high heat for another 8 minutes, stirring frequently until most of the moisture has evaporated. You will be left with a caramelized and flavorful vegetable pulp.
3. Add the garlic, thyme, oregano, and tomato paste. Cook for 1 minute, scraping the bottom of the pan and incorporating the paste. Add the salt, freshly ground pepper, and crushed red pepper flakes.
4. Add the red wine and deglaze the bottom of the pot. Continue to cook over medium-high heat for 1 to 2 minutes until the liquid evaporates. Add 3/4 cup broth, crushed tomatoes, and dry lentils. Bring to a gentle boil, then reduce heat to low. Cover and simmer for 15 minutes, stirring occasionally.
5. Add 1 box (2cups) lions mane mushroom crumble and continue simmering for 10 minutes until lentils are tender and most of the liquid is absorbed.
6. Prepare (8 oz) chickpea penne pasta according to instructions on the label.
7. Remove lid from sauce and cook for another 5 minutes adding any additional liquid if needed to create tender lentils and a thick rich sauce. Season with fresh minced basil.
8. Serve over chickpea pasta.
Nutrition (per serving): 478 calories, 16g Total Fat, 6g Sat Fat, 66g Total Carbs (4 carb choices), 16g fiber, 28g Protein, 631mg sodium
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