Vegan TVP Spaghetti Bolognese (No Lentils)
Vegan TVP Spaghetti Bolognese is a hearty, high-protein plant-based pasta made with TVP, vegetables, and a rich tomato sauce for a satisfying meal. This easy, lentil-free bolognese is perfect for a quick weeknight dinner, meal prep, or a comforting lunch.
Equipment
- 2 Cooking pots
Ingredients
- 8 oz (230 gr) spaghetti or pasta of choice
- 1 + ½ cups TVP (textured vegetable protein)
- 1 cup tomato sauce
- 1 eggplant finely diced (about 11.6 oz/330gr)
- 1 large carrot finely chopped
- 1 medium onion finely diced
- 2 cloves garlic minced
- 2 tablespoons tomato paste
- 2 tablespoons nutritional yeast
- 2 tablespoons olive oil
- 2 cups vegetable broth low sodium
- ¼ cup fresh parsley chopped
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ½ teaspoon smoked paprika
- ¼ teaspoon ground black pepper
- ¾-1 teaspoon sea salt
Instructions
- Cook the spaghetti according to the package instructions until al dente.8 oz (230 gr) spaghetti
- While the pasta cooks, heat the olive oil in a large pot over medium heat. Add the onion and carrots and cook for 4-5 minutes, until softened. Add the garlic, tomato paste, oregano, basil, smoked paprika, and black pepper. Cook for 1 minute, until fragrant.1 large carrot, 1 medium onion, 2 cloves garlic, 2 tablespoons tomato paste, 2 tablespoons olive oil, 1 teaspoon dried oregano, 1 teaspoon dried basil, ½ teaspoon smoked paprika, ¼ teaspoon ground black pepper
- Stir in the finely diced eggplant and cook for another 5 minutes, stirring occasionally, until it begins to soften. Add a splash of broth or water if needed to prevent the vegetables from sticking to the pot.1 eggplant
- Add the TVP, tomato sauce, vegetable broth, and salt. Bring to a boil, then reduce the heat and simmer partially covered for 15 minutes, stirring frequently. During the last 1–2 minutes, stir in the nutritional yeast and chopped parsley.1 + ½ cups TVP (textured vegetable protein), 1 cup tomato sauce, 2 tablespoons nutritional yeast, 2 cups vegetable broth, ¾-1 teaspoon sea salt, ¼ cup fresh parsley
- Add the cooked spaghetti to the sauce and toss until evenly coated. If the sauce is too thick, add a splash of vegetable broth or water. Serve warm with vegan Parmesan and extra fresh parsley, if desired.
Notes
- Dice the vegetables finely: This helps them cook quickly and creates a more cohesive sauce.
- Adjust the consistency: TVP absorbs liquid as it cooks, so add a splash of vegetable broth or pasta water if the sauce becomes too thick.
- Oil-free option: To make this recipe oil-free, sauté the onion and carrots in a splash of vegetable broth or water instead of olive oil.
- Storage: Store leftover spaghetti and bolognese in separate airtight containers in the refrigerator for up to 4 days. For longer storage, freeze the bolognese sauce in a freezer-safe container for up to 3 months. Thaw overnight in the refrigerator and reheat thoroughly before serving with freshly cooked pasta.
Nutrition
Calories: 478kcalCarbohydrates: 72gProtein: 29gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 1428mgPotassium: 863mgFiber: 15gSugar: 16gVitamin A: 3662IUVitamin C: 17mgCalcium: 180mgIron: 7mg
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