The Ultimate Vegan Spaghetti Bolognese
This is it. This is the recipe you've been looking for. Finally a cheap, easy, healthy, and DELICIOUS vegan bolognese.
Ingredients
- 300 g dry TVP granules 3 cups, see notes
- 1 Tbsp beef style stock powder I use Massel brand
- 2 medium onions finely chopped
- 3 cloves garlic minced
- 2 medium carrots grated
- 2 celery sticks finely chopped
- 2 sprigs rosemary leaves finely chopped
- 2 400g cans crushed tomatoes
- 3 Tbsp fresh basil finely chopped
- 1 tsp dried oregano
- 2 bay leaves
- 1/2 cup tomato puree
- 1/4 cup tamari
- 1/2 cup red wine
- 1 Tbsp maple syrup
- 1/4 cup nutritional yeast
Instructions
- Place the TVP in a large bowl with a tablespoon of beef stock. Cover with boiled water, and let it stand for 5 minutes.
- Meanwhile, heat a tablespoon of water in a large saucepan or pot over medium heat.
- Add the onions, and sauté until translucent. Add additional water, a Tbsp at a time, as needed to prevent sticking.
- Add the TVP and garlic, and cook for two minutes, until the TVP mince is showing signs of browning. Again, add a bit of water at a time to prevent sticking.
- Add the carrot, celery, and rosemary, and cook for a few minutes until the celery starts to soften.
- Add the tomatoes, basil, oregano, bay leaves, tomato puree, tamari, maple syrup, and red wine. Stir until combined.
- Bring to the boil, then reduce to a gentle simmer and cover with a lid. Cook for an hour, until the sauce has thickened and the flavour has fully developed. Stir occasionally.
- Remove the bay leaves (if you can find them), then stir in the nutritional yeast. Adjust seasoning to taste.
- Serve with spaghetti, garnished with fresh basil and perhaps a side of garlic bread.
Notes
Textured Vegetable Protein (TVP) is a high-fiber and high-protein meat substitute made from soy flour. It has no fat or cholesterol, and is usually found in the health food aisle or flour/baking aisle of your local grocery store (and online). It can be bought as granules (small pieces) or chunks (larger pieces).
This is a great recipe to make your own! Experiment with spices like nutmeg, cinnamon, curry powder - the possibilities are endless.
Don't use cheap/nasty red wine to cook with. If you want a good meal, use good wine!
Nutrition
Calories: 422kcalCarbohydrates: 70gProtein: 30.7gFat: 2.11gSaturated Fat: 0.36gPolyunsaturated Fat: 0.78gMonounsaturated Fat: 0.32gSodium: 635.5mgPotassium: 1430.4mgFiber: 11.8gSugar: 11.4gVitamin A: 3171IUVitamin C: 18.2mgCalcium: 175mgIron: 7.14mg
Gabrielle is an evidence-based vegan coach who believes that health transformation begins when you switch to a plant-based diet. Her mission is to help midlife women eat in alignment with who they are and what they value so that they can lead a happier, healthier and more fulfilling life.
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Greetings! Very useful advice within this post! It is the little changes that produce the biggest changes. Thanks a lot for sharing!