Vegan Spaghetti Bolognese
Servings: 4
A great vegan recipe to get more vegetables, fibre and protein into your diet without compromising on taste! Especially good for fussy kids or just those wanting some meat-free days!
Servings
Equipment
- frying pan
- Saucepan
- Box grater or Food processor
Ingredients
- 320 g spaghetti
- 1 courgette grated, squeezed to remove moisture
- 1 carrot peeled
- 400 g mushrooms chopped
- 1 onion
- 1 can green lentils 1 can = 400g
- 3 cloves garlic chopped
- 30 ml tomato puree
- 0.5 tbsp dark soy sauce
- 1 tbsp dried oregano
- 5 g fresh parsley chopped for garnish
- 45 ml olive oil
- 400 g passata
Instructions
Spaghetti
- Cook spaghetti in salted boiling water until al dente – about 10 minutes. Drain and reserve (drizzle little olive oil to stop them sticking).
Vegan Bolognese
- Grate mushrooms in food processor, squeeze out any excess liquid and fry in a hot pan with a little olive oil for at least five minutes until they dry out.
- Now grate in the food processor the onion, carrot, garlic and add to the pan with the mushrooms and continue cooking for another 10 minutes.
- No add the passata, soy sauce, tomato puree, season generously with salt and pepper and the drained green lentils. Add water equivalent to half the amount of passata. Leave this to simmer for 10-15minutes until a rich sauce is achieved.
- Once done, take the cooked pasta and stir into the sauce and cook for a minute to help the pasta absorb some of the flavour.
- Serve in bowls, season, garnish with chopped parsley and add a pinch of chili flakes if desired.
Nutrition Per Serving
Calories: 854kcal | Carbohydrates: 143g | Protein: 44g | Fat: 15g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.4g | Sodium: 63mg | Potassium: 2219mg | Fiber: 39g | Sugar: 15g | Vitamin A: 3346IU | Vitamin C: 32mg | Calcium: 124mg | Iron: 12mg
