By Sal Hanvey, one of our Nutrition and Culinary specialists, who has a real passion for finding ingredient substitutes and alternatives for those with food intolerances, or allergies, without compromising on nutritional value or taste.
- 5 cloves of garlic approx
- 2 onions
- A small amount of red pepper
- A small amount of red tomatoes
- Butter of choice or vegan spread
- Extra virgin olive oil
- Tomato puree
- 300ml approx red wine (1 you would drink) or stock
- 1 x tin chopped tomatoes
- A few bay leaves
- Salt, sugar I use coconut sugar), freshly ground black pepper
- 100-150g PUY lentils (important) or green (NOT RED Lentils)
- Spaghetti or tagliatelle (fresh or uncooked) (I use gluten free)
- Parsley fresh
- Parmesan/ other hard cheese of choice (or nutritional yeast)
Take the puy lentils and 400ml of water and bring to the boil with 1 garlic cloves, and a little salt for 20 mins approx. Add a pinch of sugar and black pepper, cover and let it rest for 10 mins on the side. Turn off heat. Meanwhile, in a large saucepan, add a glug of olive oil and chop down 2 onions and fry and sweat covered for 5 mins. Chop 3-4 garlic cloves and add to the onions with a little sprinkle of water if it starts to stick.
Take off lid or onion mix and add 3 tbsp of Tomato puree, put on a high heat and fry for 2 mins. Stirring occasionally. Add salt and pepper.
Add 300ml of a good red wine or stock, the lentils that you had set aside and 1 tin of tomatoes and 2 bay leaves.
Reduce to a low heat and simmer for 20 mins approx. Half way through add a knob of butter and a tbsp of brown sugar.
When ready, serve with parmesan or nutritional yeast and black pepper and serve with spaghetti of choice.