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 packs a protein punch equaling to certain meats alongside a 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!
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!
Nutrition
Serving: 1gCalories: 512.5kcalCarbohydrates: 98.3gProtein: 30gFat: 4gSaturated Fat: 0.6gPolyunsaturated Fat: 1.55gMonounsaturated Fat: 0.49gSodium: 1077.5mgPotassium: 1802.5mgFiber: 16.5gSugar: 15gVitamin A: 150.92IUVitamin C: 22.04mgCalcium: 144.9mgIron: 8.2mg
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