30

Mushroom Ragu

Prep Time:

15 Minutes

Cook Time:

20 Minutes

Serves:

4 Servings

About the Recipe

Ragu is one of the ultimate decadent and homely Italian dishes that soothes, comforts and makes a bad day seem better after the joys of enjoying a big bowl together. This dish really brings mushrooms to the fore.

- Sunni Patel, PhD


Mushrooms are known as a great source of Vitamin D as well as fibre (but be mindful that they are not low FODMAP).


The addition of miso and sourdough bread helps to add probiotics and resistant starch to the dish to support the gut.

Ingredients

  • Olive oil 

  • 1 onion (diced)

  • 1 carrot (diced)

  • 2 celery sticks (diced)

  • 1 red pepper (diced)

  • Dried thyme 

  • Dried oregano 

  • Minced garlic

  • 1 bay leaf 

  • ½ tbsp soy sauce 

  • ½ tsp miso paste 

  • ½ tbsp liquid smoke 

  • ½ tbsp vegan Worcestershire sauce 

  • 400g tomato passata

  • Tomato paste (optional) 

  • 240g tinned green lentils

  • 250ml vegetable stock 

  • 250g mushrooms (chestnut)

  • 80g walnuts

  • 350g pasta of your choice (parpadelle, tagliatelle, rigatoni) 

  • 150g mushrooms of your choice (chanterelle, button, shiitake)

  • 2 tbsp nutritional yeast

  • 50g stale sourdough bread

  • 1/2 tsp garlic powder

Preparation

Step 1


Sauté the onion, carrot, celery and pepper in 2 tbsp oil with 1 tsp each of thyme, oregano and garlic with the bay leaf.



Step 2


Once softened, add the soy sauce, miso paste, liquid smoke and Worcestershire sauce.



Step 3


Meanwhile, blitz 200g of the chestnut mushrooms (roughly chop the remaining 50g) and walnuts into a mince and then add to the pan to sauté off before adding the tomato passata, tomato paste and  vegetable stock and cook on a simmer for a few minutes to fully incorporate before adding the green lentils and roughly chopped mushrooms.



Step 4


Simmer on a low-moderate heat for 20 minutes until the sauce thickens and reduces.



Step 5


Meanwhile, sauté the other 150g of mushrooms with 1 tbsp olive oil, 1 tsp minced garlic and ½ tsp of thyme until browned.



Step 6


Also blitz the sourdough bread and mix with nutritional yeast, 1 tsp oregano and 1 tbsp olive oil and bake on a single layer at 200°C for 10 minutes.



Step 7


Whilst the breadcrumbs are toasting, boil the pasta (alternatively you can use raw courgette ribbons) until al dente.



Step 8


Serve by mixing the ragu and pasta (or courgette ribbons) and top with the breadcrumbs.