ucalorie Bolognese sauce is a classic Italian dish, traditionally made with meat and simmered for hours to develop deep flavors. However, with the rise of plant-based diets, a vegan version has become increasingly popular. This vegan Bolognese recipe captures the richness of the original but replaces meat with hearty, protein-packed ingredients. It’s perfect for those who love a comforting, nutritious, and satisfying meal.
Why This Vegan Bolognese Works
- Rich & Meaty Texture – Lentils, mushrooms, and walnuts create a hearty consistency.
- Slow-Cooked Depth of Flavor – Simmering brings out robust umami notes.
- Protein-Packed – Lentils add a significant protein boost, making it a well-rounded meal.
- Gluten-Free Option – Use gluten-free pasta or zucchini noodles.
- Meal Prep Friendly – Stores well for meal prep and batch cooking.
Ingredients for Vegan Bolognese
For the Vegan Bolognese Sauce
- 1 tbsp olive oil (or avocado oil)
- 1 medium onion, finely chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 cup mushrooms, finely chopped (shiitake or cremini)
- ½ cup walnuts, finely ground
- 1 cup cooked lentils (brown or green)
- 1 can (14 oz) crushed tomatoes
- 1 can (6 oz) tomato paste
- 1 cup vegetable broth
- ½ cup red wine (optional but enhances depth)
- 1 tbsp balsamic vinegar
- 1 tsp soy sauce (or tamari for gluten-free)
- 1 tsp dried oregano
- 1 tsp dried basil
- ½ tsp smoked paprika
- ½ tsp red pepper flakes (optional, for heat)
- Salt and black pepper, to taste
For Serving
- 12 oz spaghetti or linguine (whole wheat, gluten-free, or zucchini noodles)
- Fresh basil, for garnish
- Vegan Parmesan, for topping
- Drizzle of extra virgin olive oil
Step-by-Step Instructions Vegan Bolognese
1: Prep the Ingredients
Before cooking, gather and prepare all your ingredients. Chop the onion, carrots, and celery into small, uniform pieces. Mince the garlic and finely chop the mushrooms. Grind the walnuts into small pieces using a food processor.
2: Sauté the Aromatics
- Heat olive oil in a large skillet or Dutch oven over medium heat.
- Add the onion, carrots, and celery. Sauté for 5 minutes, stirring occasionally, until softened.
- Stir in the garlic, and cook for another minute until fragrant.
3: Build the Base Flavors
- Add the chopped mushrooms and ground walnuts. Sauté for 5 minutes until the mushrooms release their moisture.
- Pour in the red wine (if using) and deglaze the pan, scraping up any browned bits.
- Stir in the lentils, ensuring they are evenly distributed.
4: Simmer the Sauce
- Add the crushed tomatoes, tomato paste, and vegetable broth. Stir to combine.
- Mix in the balsamic vinegar, soy sauce, oregano, basil, smoked paprika, red pepper flakes, salt, and black pepper.
- Reduce the heat to low and let the sauce simmer for 25–30 minutes, stirring occasionally. This allows the flavors to deepen.
5: Cook the Pasta
- While the sauce simmers, cook your pasta according to package instructions.
- Drain the pasta and set aside. Reserve ½ cup of pasta water to help bind the sauce later.
6: Adjust & Serve
- Taste the sauce and adjust seasoning as needed. If it’s too thick, add some reserved pasta water.
- Toss the cooked pasta with the sauce, coating evenly.
- Serve with fresh basil, vegan Parmesan, and a drizzle of olive oil.
Why Lentils, Mushrooms, and Walnuts?
- Lentils mimic the ground meat texture and provide protein.
- Mushrooms add a rich umami depth.
- Walnuts bring a nutty, meaty crunch, making the sauce heartier.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 380 kcal |
| Protein | 15g |
| Carbs | 55g |
| Fiber | 12g |
| Fats | 10g |
| Iron | 5mg |
| Calcium | 80mg |
Tips for the Best Vegan Bolognese
1. Let It Simmer Longer
For the most flavorful sauce, simmer it for at least 30 minutes. The longer it cooks, the better it tastes.
2. Use Quality Tomatoes
Opt for San Marzano tomatoes for the richest, least acidic sauce.
3. Add Depth with Red Wine
If you consume alcohol, red wine enhances the depth of the sauce. If not, try balsamic vinegar instead.
4. Make It Creamy
For a creamier texture, stir in ½ cup of unsweetened almond or cashew milk before serving.
5. Store for Later
- Refrigerate: Store in an airtight container for up to 5 days.
- Freeze: Freeze in portions for up to 3 months.
FAQs
1. Can I Make This Nut-Free?
Yes! Simply omit the walnuts or replace them with sunflower seeds.
2. What Can I Use Instead of Lentils?
You can substitute textured vegetable protein (TVP), crumbled tofu, or finely chopped cauliflower.
3. Does This Taste Like Traditional Bolognese?
Absolutely! The combination of lentils, mushrooms, and seasonings creates a deep, savory flavor similar to the original.
4. How Can I Make It Oil-Free?
Use vegetable broth instead of oil to sauté the vegetables.
5. Can I Use Another Pasta?
Yes! This pairs well with zucchini noodles, spaghetti squash, or gluten-free pasta.
Final Thoughts
This vegan Bolognese recipe is a delicious, nutritious, and satisfying alternative to traditional meat-based sauce. It’s rich in flavor, packed with plant-based protein, and perfect for any occasion. Whether you’re serving it over pasta, stuffing it into zucchini boats, or using it as a filling for lasagna, this dish is sure to impress.
So, why not give it a try? Enjoy a hearty, comforting meal without compromising on taste or nutrition.
Let me know how it turns out in the comments below!
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