My daughter calls these “mommy lentils.” I started making them when she was one and now, even as a teen, she still eats them weekly. When she’s sick, tired, or needs a warm hug, this is what she asks for.
It’s one pot, mostly hands-off, and tastes even better the next day. (And my favorite part is they freeze fabulously!) If you wanted to go totally-hands off, you can blend it all together and make a soup.
A nervous system friendly meal
There’s a reason this recipe has stuck around our house for so long, and a lot of it has to do with how it helps a tired body and a busy brain.
When your energy is low, you need meals that are easy. This one is a little chopping, a little stirring, and then you can walk away and let it simmer. It all cooks in one pot, so there’s not much to clean up after.
Easy on a depleted day.
Chop, stir, and let it simmer. One pot means minimal cleanup when your energy is low.
Blood sugar friendly for steady energy.
Lentils are a quiet powerhouse: packed with protein and fiber, about 18 grams of protein and 15 grams of fiber per cooked cup. Both digest slowly, which helps keep your energy steady.
That matters for your nervous system, because a blood sugar dip can feel a lot like anxiety: shaky, wired, and irritable. The fiber also feeds the bacteria in your gut, which turn it into short-chain fatty acids, compounds that help your gut and brain communicate.
Food for your gut bacteria.
Lentil fiber feeds gut microbes that produce short-chain fatty acids, compounds involved in signaling between your gut and brain.
A built-in regulation moment.
Cooking it can be calming, too. Chopping and stirring are slow and repetitive, and they give your mind something simple to focus on for a few minutes. Warm, comforting smells help the body feel relaxed.
Food for future you.
And this is food for future you. It makes plenty for leftovers and freezes well, so you’ll have a warm meal ready on the days you don’t want to cook. If you’re planning to freeze it, take it off the heat when the lentils are just tender with a little bite left. They’ll finish softening when you reheat them, so they hold their shape.
Lentil Bolognese
A one-pot, nervous system friendly meal
Ingredients
- 2 carrots
- 2 sticks celery
- 1 brown onion
- 2 cloves garlic, minced
- 1 cup dry green or brown lentils, rinsed
- 1 can diced, stewed tomatoes
- 1 tbsp Better than Bouillon (beef, chicken, or vegetable)
- 3 tbsp chopped fresh oregano, thyme, and parsley, plus more for garnish
- 1 tbsp balsamic vinegar
- 2 bsp olive oil
- 2 cups water or chicken stock
- Salt and pepper to taste
- Parmesan cheese, for garnish
Instructions
- Finely dice or grate the carrots, onion, and celery.
- Heat the olive oil in a large heavy-bottomed saucepan over medium heat. Add the vegetables and cook for 10 minutes, until tender and caramelized. Add the garlic for the last minute.
- Add the lentils, diced tomatoes, and water or chicken stock. (NOTE: I blend my canned tomatoes because we don’t care for tomato chunks)
- Stir in the herbs and balsamic vinegar.
- Simmer for 30-40 minutes with the lid on, stirring occasionally, until the lentils are tender. Add more water if it gets too thick.
- Season with salt and pepper. Taste and adjust.
- Top with Parmesan and fresh herbs.
Notes
Extra vegetables:
This meal hides veggies easily. Add chopped mushrooms, squash, or torn kale to your taste.
Using red lentils:
They cook in about 20 minutes and break down into a thicker, smoother sauce. Add a splash more water if it gets too thick. They'll be softer after freezing.
Consider making a soup:
If you wanted to go totally-hands off, you can blend it all together and make a soup. Just add a touch more liquid for blending.
Gut-sensitive or low FODMAP:
Onion, garlic, celery, and lentils can be triggers. Here’s how to get the same flavors with a lower FODMAPs.
Canned lentils, rinsed well (lower FODMAP than dried, and they only need 10-15 minutes), use garlic-infused olive oil in place of garlic, the green tops of scallions in place of onion, and less celery. Skip button mushrooms or use oyster mushrooms.
