Lentil Bolognese over Spaghetti or Spaghetti Squash

This is a recipe I found in a magazine that used fennel.  I hadn't tried fennel before but was willing to try it for the delicious looking picture it offered.  Turns our fennel has a bit of a licorice flavor to it and I'm not a fan of licorice HOWEVER when added to lentls and a host of other seasonings it brings about a meaty flavor and when you are vegan trying to do a bolognese, this comes in handy!  So here you go - a meat free way to enjoy bolognese sauce AND use fennel.

Incredible Health tip:
Why would we want to use fennel??  For these awesome health benefits:  it's a great source of potassium, vitamin A, calcium, magnesium, vitamin K, manganese to name a few which all adds up to better bone health, heart health and lower blood pressure.  The selenium in fennel appears to stimulate killer T-cells which boosts immune function!  Who doesn't want that in the midst of a pandemic?

Lentil Bolognese over Spaghetti (or Spaghetti squash)

*adapted from recipe in People magazine 1/15/20
Serves 4

1 large (4 lb) spaghetti squash, halved lengthwise and seeded
OR 1 lb spaghetti noodles cooked as directed
4 c vegetable broth
1 1/4 c dried black (beluga) lentils
1/3 c finely chopped fennel
1/3 c finely chopped carrot
1/3 c yellow onion
1/3 c red bell pepper
6 garlic cloves, finely chopped
1 tsp fennel seeds
2 (15 oz) cans tomato sauce
3/4 tsp salt
1/4 tsp pepper, optional

To prepare the squash:
If using the spaghetti squash, preheat oven to 350.  Place squash halves side down on a baking sheet and roast for 40-45 minutes.  Pierce the back of the squash to check to see if a knife can easily go through.  That is when it's done.  Remove from the oven and let cool cut side up for at least 15 minutes.  With a fork loosen the squash and scrape from the shell into a bowl.

To prepare the bolognese:
While squash or noodles are cooking prepare your sauce.  Bring vegetable broth and lentils to a boil in a large saucepan over medium high heat.  Reduce to medium low; stir once, simmer 25 minutes then drain.
In a large skillet over medium heat add fennel, carrot, onion, and bell pepper and cook until softened, around 8 minutes.  Add a little water or extra vegetable broth to keep the vegetables from sticking.  Add garlic and fennel seeds and cook stirring constantly for about 1 minute.  Stir in tomato sauce and salt and pepper.  Add the drained lentils, cover and cook over medium low until mixture thickens, about 45 minutes.  Remove lid and stir occassionally.

Ingredients note:  Black beluga lentils can be found easily on Amazon.  You may also find the Goya brand of black lentils in the mexican section of Walmart.