No meat, no eggs, cheeses, or milk—or any animal byproducts at all. Vegans don’t eat any of it. And while it would seem like these dietary restrictions leaves little to work with in the kitchen, Kathy Hester, author of The Great Vegan Bean Book, begs to differ.
Her brand-new vegan cookbook offers more than 100 bean recipes. After all, beans are some of the most inexpensive and nutritious foods out there. They are naturally high in protein, low in fat, come in so many varieties it’s almost impossible to get tired of them.
From classic bean recipes like bean burritos and pea soups to more innovative ideas like lemon coconut chickpea muffins and black-eyed pea peanut butter pie, The Great Vegan Bean Book offers recipes for every taste bud. Each recipe in the book is vegan, and many are also gluten-free and soy-free—including the delicious lentil quinoa recipe for pasta bolognese.
For a taste of what this vegan cookbook has to offer, check out the recipe below, and shop the book above.
Lentil Quinoa Bolognese Sauce This hearty, protein-rich sauce serves a crowd. Freeze leftovers so they will be there for you during those crazy weeks.
1 c. lentils (green, brown, or beluga) 3 medium carrots, peeled, cut into 4 large pieces 1 to 2 c. water 2 tbsp. olive oil ½ small onion, chopped 1 bell pepper, cored, seeded, and chopped 3 cloves garlic, chopped 1 can (20 oz.) crushed tomatoes, or 3 c. homemade purée plus 2 tsp. dried basil 1 ½ tsp. dried oregano 1 tbsp. dried basil ½ tsp. red pepper flakes or crushed dried chiles (optional) 1 small bunch kale, stems removed and torn into small pieces (optional) ½ c. quinoa, rinsed well ½ c. red wine or 2 tbsp. balsamic vinegar Salt and pepper, to taste Cooked pasta, for serving
Add lentils, carrots, and water to a large soup pot. Turn heat to high, cook until mixture is simmering, and then decrease to low and cover. Cook until lentils are tender, 20 to 30 minutes.
While lentils cook, heat the oil in a sauté pan over medium heat. Add onion and sauté until translucent, about 5 minutes. Then add bell pepper and garlic and sauté for 1 minute more.
Once carrots and lentils are cooked remove carrots from the pot of lentils and add them to a food processor or blender along with tomatoes, oregano, basil, red pepper flakes, kale, and sautéed veggies, and puree until smooth.
At the same time, add quinoa and red wine to pot of lentils. Turn heat to medium, cook until it starts to simmer again, and then cover and decrease heat to low. Cook until quinoa start to show their white tails.
Add puree to lentil-quinoa mixture and cook, covered, over low heat until sauce melds and heats thoroughly, about 20 minutes.
Per 1 ½-cup (340 g) serving: 157.1 calories; 3.0 g total fat; 0.3 g saturated fat; 6.8 g protein; 26.3 g carbohydrate; 6.2 g dietary fiber; 0 mg cholesterol.