I got a giant bag of walnuts from Costco the other day so I’ve been putting them in my salads, eating them plain, trying to find new ways to use them and last night I created my very own walnut mushroom bolognese. I can’t say I invented the concoction but I must say my version is probably the BEST I’ve ever had! It’s a combination between multiple recipes and kind of what I thought would taste good and omg I never want to go to Olive Garden again!! You can’t even taste the mushrooms or walnuts but it mimicked the texture to ground beef but the taste was 110% better!

You’ll want to have a food processor but blender could work you just have to make sure it doesn’t blend your food because you want it to have a crumbly “ground beef” texture. You’ll pulse the mushrooms, walnuts, and flour till its crumbly. You can use any flour. I randomly had tapioca (a random flour to have in my kitchen, I know).

Heat your mushroom mixture on a saucepan then rinse your food processor. Since there’s no meat, no need to worry about cross contamination 🙂

Now pulse your carrots, onions, garlic, and celery then heat up in a different sauce pan.

Did you know that the French culinary term for carrots, celery, and onion is mirepoix. Learned that in my culinary class 😛 Mirepoix are these three vegetables that are diced small and cooked for a long time on gentle heat without coloring or browning. The point of it is to release its aromatic flavorings. And did you know the more carrots you add the sweeter it gets. So if you like your sauces a little sweeter, just add more carrots. I know some people put sugar in their sauces! Just add natural sweetness 🙂

Once your mirepoix is cooked, and its flavors released, add the canned tomatoes and tomato sauce and mix well. Then add your spices. I played around with my spices adjusting as needed. Let it then simmer on low and let all your flavorings come together for about 5 minutes. Then combine your mushroom mixture to your mirepoix and tomatoes and let simmer for an additional 5-10mins.

As the bolognese sauce continues to simmer and its flavors come together, go ahead and make your pasta. You  can make your pasta of choice. I used whole wheat spaghetti but you could try using zoodles (spiralized zucchini), or spaghetti squash, quinoa pasta (keep it gluten free), or even white pasta if you want.

Once the pasta is ready, add your bolognese sauce and there you go. You can add chopped fresh basil, parmesan cheese or even nutritional yeast keeping it dairy free, which is what I later did.

What’s in it for mom and baby?

Mushrooms are a great source of Vitamin D, which helps with bone development, immunity, and absorption and metabolism of calcium and phosphorus. Walnuts are an excellent source of omega 3 fatty acids which are critical for baby’s brain development. The tomatoes and pasta sauce are a great source of vitamin C, which aid in tissue repair, collagen development, bone growth and repair. It also acts as an antioxidant, which protect your cells from damage. Vitamin C also helps your body absorb more iron, which is essential during pregnancy as it carries oxygen through your bloodstream to your baby. The whole wheat pasta is a great source of B vitamins as well as fiber, which keeps you regular 🙂

Sure you can get these nutrients in your prenatal vitamins, however prenatals don’t actually cover everything you need. Your body also absorbs these nutrients better from food sources because they work synergistically.

Print

Mushroom Walnut Bolognese

a delicious, healthy meal

Course Main Course
Cuisine Italian
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 6
Author Allegra Gast, RDN, IBCLC

Ingredients

  • 1 cup cubed portobello mushroom (other mushrooms will work)
  • 1 cup cooked lentils
  • 1 cup walnuts
  • 1 medium carrot
  • 1 onion
  • 2 stalks celery
  • 2 garlic cloves
  • 1 can diced tomatoes
  • 1 can pasta sauce
  • 1 tbsp oregano
  • 1 tbsp dried basil
  • 1 tsp thyme
  • 1 tsp salt (adjust to taste)
  • 1 tsp pepper (adjust to taste)
  • 2 tbsp olive oil
  • 1 lb whole wheat pasta (or other pasta of preference)
  • chopped basil

Instructions

  1. In a food processor, pulse the walnuts, portobello mushrooms, salt, and pepper until a crumbly "ground beef" texture. (Do not over process)

  2. Heat up the olive oil in a saucepan and add the walnut mushroom mixture and cook until browned (roughly 15 minutes). Then add 1 cup cooked lentils

  3. Rinse out the food processor, and now pulse the carrots, garlic, onion, and celery until small crumbs

  4. Heat up a different skillet with oil and add the vegetable mixture. Saute for about 5 minutes

  5. Add the canned tomatoes and tomato sauce and let simmer on low

  6. Add your oregano, thyme, basil, salt and pepper. (Add more to taste)

  7. Heat a large pot of water for your pasta and cook per package directions. Drain when done

  8. Combine your mushroom walnut mixture with the vegetable and sauce mixture and stir well

  9. Let simmer for 5+ minutes or until cooked through

  10. Remove from heat

  11. Serve your pasta with sauce over it and top with chopped basil.

I highly recommend making a second batch and freezing it, especially in the final days before you give birth, you’ll be happy to have ready-to-go meals when you’re tired and trying to work on breastfeeding and adapting to a new baby. This nutritious meal will give you the energy to keep on going; plus it’s a really easy meal to freeze.

Just a side note, as I was writing this blog post, it made my mouth salivate for it again so I’m currently eating some leftovers – its just that good. Let me know what you think!