Tofu-licious Bolognese: A Protein-Packed Vegan Delight!
Hey there, fellow food adventurers! It's your pal, Chef Veggie Virtuoso, back in the kitchen and ready to whip up some seriously good (and good-for-you!) grub. As we're all about kicking off the year with some healthy, vibrant eats, I'm thrilled to share one of my go-to recipes: a mouthwatering, protein-packed Vegan Bolognese!
Now, I know what you might be thinking: 'Vegan bolognese? Can it really be as satisfying as the classic?' Oh, my friends, you're in for a treat! This isn't your average veggie pasta sauce. It's rich, hearty, bursting with flavour, and loaded with plant-based power. Whether you're a seasoned vegan or just dipping your toes into the world of meatless meals, this recipe is going to rock your culinary world.
Why You'll Love This Vegan Bolognese
- Easy Peasy: We're all about fuss-free cooking, right? This recipe is incredibly simple and quick to make. Perfect for busy weeknights or when you're just craving something delicious without spending hours in the kitchen.
- Protein Powerhouse: Tofu is the star of the show here, providing a hefty dose of plant-based protein. Add in the walnuts and you've got a powerhouse meal that'll keep you feeling full and energized.
- Nutrient-Dense: This isn't just a delicious dish, it's packed with fiber, vitamins, and minerals. A true champion of healthy eating!
- Customizable: Love a little spice? Add some chili flakes. Prefer a different texture? Swap the walnuts for sunflower seeds. This recipe is your oyster – make it your own!
The Magic Ingredients
- Aromatic Base: Finely diced onion and garlic sautéed to golden perfection - these are the dynamic duo that kicks off every great savoury dish.
- Smoked Tofu: This is our 'meaty' hero! It adds a wonderful smoky depth and a chewy texture, making each bite oh-so-satisfying. If you can't find smoked tofu, add a dash of liquid smoke and smoked paprika to the standard tofu.
- Walnuts (or Sunflower Seeds): Toasted and chopped, these little guys add another layer of flavour, crunch, and healthy fats.
- Mushroom Magic: Finely chopped mushrooms act as a partial meat replacement adding umami and heartiness to the sauce.
- Spices: A touch of smoked paprika and nutmeg brings a warm, comforting note to the sauce.
- Tomato Passata: The glue that brings it all together, creating a rich, luscious sauce.
How to Make This Amazingness
- Sauté the Aromatics: Start by gently sautéing finely diced onion and garlic in a touch of olive oil (or veggie stock for an oil-free version) until they're soft and fragrant.
- Mushroom Medley: Add the chopped mushrooms and cook until they're nicely browned, drawing out all that delicious flavour.
- Spice it Up: Stir in the smoked paprika, soy sauce, and herbs.
- Tomato Time: Pour in the tomato passata and crumble the smoked tofu right into the pan.
- Simmer to Perfection: Let it all simmer until the sauce thickens, becoming a rich, luscious coating for your pasta.
- Nutty Addition: Stir in the chopped walnuts (or sunflower seeds).
- Season and Serve: Add a touch of balsamic vinegar and a pinch of brown sugar (or date syrup) for depth, season to taste, and serve over your favourite wholemeal pasta. Top with some fresh parsley and homemade vegan parmesan for extra pizzazz!
Tips and Tweaks
- Oil-Free Option: To keep things oil-free, sauté your aromatics in veggie stock or water.
- Get Creative: Feel free to add other veggies like diced carrots or celery for even more nutrition and flavour.
- Spice it Up: Add a pinch of red pepper flakes for a little kick.
- Make Ahead: This sauce tastes even better the next day, as the flavours have time to meld together.
Let's Get Cooking!
So there you have it - my go-to Vegan Bolognese recipe that's as good for your tastebuds as it is for your body! Let me know in the comments how you like it and don't forget to share your creations with me online. Happy cooking and happy, healthy eating!
Yields: 6 servings
Prep Time: 15 minutes
Cook Time: 45 minutes
Ingredients:
- 1-2 tbsp olive oil or vegetable stock
- 1/2 large onion, finely diced
- 4 cloves garlic, finely diced
- 250g mushrooms (chestnut or cremini), finely diced
- 225g smoked tofu, crumbled
- 400g tomato passata
- 100g walnuts or sunflower seeds
- 1 tsp smoked paprika
- 1 tbsp soy sauce
- 1 tsp Italian dried herbs
- Salt and pepper to taste
- 2 tsp balsamic vinegar
- 1 tsp brown sugar or date syrup
- 1/8 tsp ground nutmeg (optional)
- 420g wholemeal pasta
- Fresh parsley, chopped (optional)
- Vegan parmesan (optional)
Instructions
- Heat olive oil in a large pan over low heat. Add the onion and sauté until translucent then add garlic and cook until fragrant and softened
- Add the mushrooms, season with salt and sauté until browned
- Stir in the smoked paprika, soy sauce, and herbs
- Add the tomato passata, crumble in the smoked tofu. Season with pepper and salt.
- Simmer for 30 minutes or until the sauce has thickened, stirring regularly.
- Toast the walnuts in a separate pan if you prefer that flavour, then roughly chop them.
- Stir in the walnuts, balsamic vinegar, and sugar (or date syrup) and season to taste.
- Serve with your favourite cooked pasta, and garnish with fresh parsley and vegan parmesan (optional). Use a little pasta water to loosen the sauce if desired.
Notes
If using standard tofu, add a dash of liquid smoke for the smoky flavour and add a little more smoked paprika.