High Protein Vegan Bolognese
This high-protein vegan bolognese is a plant-powered take on a classic, combining sautéed onions, mushrooms, zucchini, and garlic; all simmered in a savoury mix of tomato puree, vegetable broth, and soy sauce. Thanks to the addition of dried TVP, this Bolognese is packed with plant based protein and has the same meaty texture! Having this vegan Bolognese satisfies your cravings and fuels your body with plant-based goodness, and trust me you won’t even miss the meat!
HIGH PROTEIN VEGAN RECIPES
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VEGAN CHICKEN NOODLE SOUP (HIGH PROTEIN)
GRATED TOMATO PASTA WITH CANNELLINI BEAN CROUTONS
WHY YOU’LL LOVE HIGH PROTEIN VEGAN BOLOGNESE
Easy to Prepare: With simple chopping and sautéing, this vegan Bolognese recipe is perfect for busy weeknights. The use of a food processor or grater speeds up prep time, ensuring a delicious meal in no time.
Diverse Flavors: Adorned with exotic herbs and spices, including thyme, oregano, basil, and rosemary, this high-protein vegan Bolognese is bursting with an array of delectable flavors. The infusion of these fragrant herbs and spices adds a depth of flavor that elevates the Bolognese to an unparalleled level of deliciousness.
Plant-Powered Protein Richness: This Bolognese isn’t just a tasty pasta topping; it’s a protein powerhouse thanks to textured vegetable protein. In addition to being low in calories, highly rich in protein, and an excellent source of fiber, TVP is the most prized meat alternative that makes this Vegan Bolognese so addictive even for meat eaters.
Nutrient-rich: Thanks to the addition of nutrient-rich aromatics and wholesome veggies, this Bolognese packs a punch of essential nutrients, vitamins, minerals, and antioxidants, supporting your overall health and well-being. Plus, the highly nutritious TVP makes it a perfect meal for those looking to incorporate more plant-based protein in their diet.
Storage Friendly: You’re going to love the leftover Bolognese for lunch the next day. Make a large batch and freeze portions for later. It’s a convenient, homemade option for those days when cooking from scratch is not an option.
How to Make High-Protein Vegan Bolognese
Prepare the Vegetables
Start by chopping the onions and mushrooms for the high-protein vegan Bolognese. Then, grate the zucchini and carrot. To ensure a flawless combination of vegetables in the bolognese sauce, make sure to chop all the vegetables into small, fine pieces. You can also use a food processor to save time.
Sauté the Aromatics
In a heating pan, add a small amount of olive oil and sauté the onions over medium heat. Once the onions become translucent, giving off the aroma, add the garlic and the rest of the veggies to the pan and cook for a further 5-7 minutes.
Combine & Mix
Stir together all of the ingredients in the pan, excluding the pasta and TVP. Mix to combine.
Simmer & Add TVP
After mixing all the ingredients, bring them to a gentle simmer. Finally, add the dried TVP to the pan. The TVP will absorb all that delicious flavour of the sauce as it rehydrates!
Season and Serve Vegan Bolognese
Season with salt and pepper to taste, and serve on top of your favorite pasta. Top with vegan parmesan or fresh basil and enjoy!
Recipe Tips for High Protein Vegan Bolognese
Experiment with Pasta variations: If you want a low-carb option, substitute the traditional pasta with roasted spaghetti squash. To add even more protein use a legume pasta such as chickpea pasta.
Make it Creamy: For a rich and creamy consistency, add some cashew cream or coconut milk to your Bolognese.
Bake and Enjoy: To double the fun, layer the bell papers over the Bolognese and bake it. This will add even more delight to the regular high-protein vegan bolognese recipe. – delete this section.
Store & Reuse: The leftover Bolognese can easily be stored for 3-4 days by refrigerating it and for up to 2 months if frozen! The stored bolognese retains its flavour, still tasting delicious, and can be a convenient meal option on hectic days. Making small portions of the leftovers will further make it easy to reheat when reusing it.
Make sure to chop the veggies small. This will ensure that the bolognese resembles a meat crumble. You can also use a food processor to save time. Just toss all the veggies in and pulse until you reach a crumble consistency.
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High Protein Vegan Bolognese
Ingredients
- 1 onion
- 8 mushrooms
- 1 zucchini
- 1 carrot
- 8 cloves garlic
- 1000 ml tomato sauce
- 2.5 cups vegetable broth
- 2 tbsp balsamic vinegar
- 1.5 tbsp soy sauce
- ½ tsp thyme
- ½ tsp oregano
- ½ tsp basil
- ¼ tsp rosemary
- 1.5 cups dried TVP
- 600 g pasta of choice
Instructions
- Finely chop your onions and mushrooms, and use the fine side of the grater to grate the carrot and zucchini.
- This Bolognese is best when the veggies are cut into small pieces so they blend into the sauce and act as part of the ‘meat’ sauce. You can also use a food processor to chop up the veggies nice and small if you have one.
- Saute your onions over medium heat until translucent, then add in your garlic and the rest of your veggies and cook for another 5-7 minutes.
- Add in all of the rest of the ingredients except for the TVP and pasta and mix to combine.
- Bring to a gentle simmer, then add in your dried TVP. It will absorb all of the flavor of the sauce as it rehydrates.
- Season with salt and pepper to taste, and serve on top of your favorite pasta. Top with vegan parmesan or fresh basil and enjoy!