INGREDIENTS
(MAKES 8 PORTIONS)
5 tbs olive oil
1 large white onion,
fi nely chopped
2 medium carrots,
fi nely diced
2 large celery sticks,
fi nely diced
1/4 cup fi nely chopped
fresh parsley
1/4 cup fi nely chopped
fresh basil
3 bay leaves
5 cloves garlic, minced
2 cups red wine
300g button
mushrooms, chopped
150g shitake
mushrooms, fi nely
chopped
1/4 cup tomato puree
1 can chopped
tomatoes
300g puy lentils
100g quinoa
1 x 400g tin black or
kidney beans
750ml vegan stock
2 tbs soy sauce
2 tbs cocoa powder
3/4 cup almond milkMETHOD
Heat 2 tbs olive oil in a
large pan and gently fry
onion, carrots and celery
until softened but not
brown (10-15 mins). Add
the garlic, half the parsley,
half the basil, and stir for
a further 2 mins. Add the
red wine and bay leaves,
and simmer until the wine
is reduced to nearly dry
(about 10 mins).
In a separate pan,
add 3 tbs olive oil, add
button and shitake
mushrooms and fry over
a medium-high heat until
all the mushroom juice
has evaporated and
the mushrooms have
browned nicely (about
15-20 mins). Add tomato
paste, canned tomatoes,
and stir well.
Add the mushrooms
to the vegetable and
reduced wine mixture,
and the tomato puree,
tinned tomatoes, soy
sauce, cocoa, and
almond milk.Add the lentils, quinoa,
black beans, plus 1/2
litre of the vegan stock,
a pinch of salt and a few
pinches of pepper. Stir
to thoroughly combine,
then simmer on a low-
medium heat until the
sauce is rich, thick, and
the fl avours have fully
developed (about 1
hour). Stir occasionally
throughout and add
the remaining stock
if it needs more liquid.
When ready to eat, stir
through the remaining
fresh herbs, and serve
with 80g whole wheat
pasta cooked as per
packet instructions.
Sprinkle with vegan
parmesan and serve
immediately.Per serving (with pasta)
Kcals: 788, Protein: 34.3g,
Iron: 10.6mg, Fats: 18.3g,
Fibre: 29.7gTry this at home
RICH VEGAN BOLOGNESEPhotography
Shutterstock
MF VERDICT
Th e latest research, then, might just make
you think twice about traditional teachings
in the world of sports nutrition. Just because
things may have worked well for some people
historically, that doesn’t mean it’s the optimal
way forward for those willing to challenge the
status quo and base their actions on the best
information and facts now at our disposal.
Veganism might not be everyone’s
dairy-free cup of tea, but for anyone who’s
interested in animal welfare and minimising
their environmental impact, it’s important to
know that a vegan diet can give your body
all the nutrients it needs to be healthy, strong
and powerful. In fact, it could even be your
secret weapon.TJ Waterfall is
a registered
nutritionist
specialising in vegan
and vegetarian
nutrition. He’s
the founder of Meat Free
Fitness, helping plant-based
clients reach their health and
fi tness goals by optimising
their nutrition, using a
scientifi c, evidence-based
approach. Find out more at
meatfreefi tness.co.uk or
check out his Instagram page
@tj_waterfall“On average,
vegans and
vegetarians
live longer,
and grow
old with
fewer health
conditions”