Vegan bolognese (easy, protein-rich)

Name: Vegan bolognese (easy, protein-rich)
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Yield: 6 servings
Ingredients: 1-2 tbsp / 15-30 ml olive oil OR veggie stock (if oil-free); ½ large onion, finely diced; 4 large garlic cloves, finely diced; 250 g / 9 oz mushrooms, I used chestnut/cremini; 225 g / 8 oz smoked tofu*; 400 g / 14 oz tomato passata; 100 g / 3.5 oz walnuts or sunflower seeds; 1 tsp (more if using plain tofu) smoked paprika; 15 ml / 1 tbsp soy sauce (or tamari if GF); 1 tsp Italian dried herbs; salt & pepper, to taste; 10 ml / 2 tsp quality balsamic; 5 ml / 1 tsp brown sugar or date syrup (optional); 1/8 tsp ground nutmeg (optional); 420 g / 15 oz wholemeal pasta (I like penne), cooked; chopped parsley, (optional); vegan parmesan (optional), I use homemade nut-free parm

6 servings

분량

15 minutes

활동 시간

1 hour

총 시간

요리 시작

재료

1-2 tbsp / 15-30 ml olive oil OR veggie stock (if oil-free)

½ large onion, finely diced

4 large garlic cloves, finely diced

250 g / 9 oz mushrooms, I used chestnut/cremini

225 g / 8 oz smoked tofu*

400 g / 14 oz tomato passata

100 g / 3.5 oz walnuts or sunflower seeds

1 tsp (more if using plain tofu) smoked paprika

15 ml / 1 tbsp soy sauce (or tamari if GF)

1 tsp Italian dried herbs

salt & pepper, to taste

10 ml / 2 tsp quality balsamic

5 ml / 1 tsp brown sugar or date syrup (optional)

1/8 tsp ground nutmeg (optional)

420 g / 15 oz wholemeal pasta (I like penne), cooked

chopped parsley, (optional)

vegan parmesan (optional), I use homemade nut-free parm

방향

Heat up 1 tbsp of oil in a large frying pan, add diced onion and sauté on a low heat until translucent, add garlic and sauté until fragrant and softened. Stir every now and then.

Meanwhile, finely dice the mushrooms by hand or in a food processor - if the latter, chop them roughly first and use 'pulse' function to chop further - be sure not to overprocess. Keep food processor for chopping walnuts later.

Add chopped mushrooms to the pan with onion and garlic mixture. Season with salt and sauté until the mushrooms turn dark brown and all of the excess water has evaporated.

At this point you may (skip if you use oil sparingly) want to add another tablespoon of oil and fry them briefly in oil. Stir smoked paprika, soy sauce and herbs (if using) through the mushrooms.

Add tomato passata, crumble smoked tofu straight into the pan. Season with pepper and a couple of pinches of salt.

Stir everything together and simmer until the passata is cooked and the sauce is super thick (about 30 minutes). Stir regularly.

Meanwhile, you many want to toast the walnuts in a separate pan for extra flavour or keep them raw for a higher nutritional benefit. Chop them small by hand or using a food processor - again, don't overprocess - you want small bits, not flour.

Add chopped walnuts to the sauce, stir well. Season with balsamic, sugar (or date syrup) and more salt and pepper to taste. I also like to add 1/8 tsp of ground nutmeg at this point.

Store in the fridge overnight to allow the flavours to develop or stir it through cooked pasta and serve - use some pasta cooking water to loosen the sauce if needed or use a drizzle of extra virgin olive oil if you want a more luxurious texture.

영양 정보

1회 제공량

칼로리

340.25

지방 전체

16.43 g

포화 지방

1.99 g

불포화 지방

14.44 g

트랜스 지방

0 g

콜레스테롤

0 mg

나트륨

428.83 mg

탄수화물 전체

36.14 g

식이섬유

6.95 g

총 당류

2.63 g

단백질

16.3 g