High Protein Vegan Bolognese

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Craving a hearty, satisfying Bolognese that’s packed with protein and is actually good for you? Look no further than this delicious High Protein Vegan Bolognese! This easy recipe is ready in under 30 minutes, boasts a whopping 45g of protein per serving, and comes in at under 650 calories. Making it a fantastic high protein vegan meal prep recipe! So, whether you’re a seasoned vegan, a fitness enthusiast, or simply looking for a healthy and delicious meal, this Bolognese is sure to hit the spot. Let’s dive in!

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😋 Why you’ll love this recipe!

This vegan Bolognese is a real winner for so many reasons!

It’s quick and easy to make: Ready in under 30 minutes, making it perfect for busy weeknights.
It’s packed with protein: With over 45g of protein per serving, it will keep you feeling full and satisfied. Perfect for those looking to boost their protein intake!
It’s surprisingly low in calories: Enjoy a generous portion of delicious Bolognese for under 650 calories. This is a great option for those watching their calorie intake.
It’s perfect for bulk eaters: If you love a hearty meal and want to feel full, this recipe is for you! The large portions and high protein content will leave you completely satisfied.

Whether you’re a seasoned vegan or just starting to explore plant-based cooking, this high-protein vegan Bolognese is sure to become a new favourite!

📝 Ingredient notes

Pasta: This is the base of our dish, of course! I’ve used tagliatelle, but any pasta will work here. Whole Wheat pasta will add some extra fibre to this high protein vegan Bolognese, which is always welcome.
Tinned Tomatoes: These form the bulk of our sauce and provide a good source of vitamins and lycopene, a powerful antioxidant.
Tomato Paste: We’re using just a touch of tomato paste to add a deeper, richer flavour to our vegan Bolognese.
Onion, Carrot, Celery: This classic mirepoix trio provides a flavour base for countless dishes, including our high protein vegan pasta sauce.
Olive Oil: We’re only using a tiny amount of olive oil here to help bloom the dried herbs and get some caramelisation on the vegetables for maximum flavour. If you’re not counting calories feel free to add more.
Nutritional Yeast: This deactivated yeast adds a fantastic cheesy flavour to the dish, which is why it’s a staple in many vegan recipes. It’s also a great source of B vitamins!
Garlic: Because every good Bolognese – vegan or not – deserves a healthy dose of garlic!
TVP (Textured Vegetable Protein): This is our plant-based protein powerhouse for this vegan Bolognese. TVP is a great source of protein, and it’s also very affordable.
Dried Basil and Italian Herbs: These dried herbs add depth of flavour to the sauce. We’re “blooming” them in a little oil and water to bring back their vibrancy.
Aleppo Pepper Flakes: These add a touch of warmth and a beautiful fruity flavour to our high protein vegan Bolognese. Feel free to adjust the amount to your liking, or substitute with regular chilli flakes if needed.

🥣 How to make my vegan bolognese

Prep Vegetables: Begin by preparing your vegetables. Dice the onion, carrot, and celery into small, even pieces. This classic combination of vegetables is known as a mirepoix and forms the flavour base of our vegan Bolognese. Then, finely chop the garlic cloves.

Sauté Mirepoix: Heat your 1/2 tablespoon of olive oil in a large non-stick pan over a medium heat. Once the oil is shimmering, add the diced onion, carrot, and celery to the pan. Season with a pinch of salt and pepper. Sauté the vegetables, stirring occasionally, until they are softened and starting to caramelise. This will take around 10-15 minutes. If the vegetables start to stick, add a splash of water to deglaze the pan. Alternatively, if you’re not watching your oil intake, you can add a little more olive oil. Once the vegetables are nicely caramelised, add the finely chopped garlic to the pan and continue to fry for another minute or two, or until the garlic is fragrant.

Bloom Herbs & Tomato Paste: Now it’s time to add the dried herbs and pepper flakes to the pan. Add your teaspoon of dried basil, 2 teaspoons of dried Italian herbs, and your half teaspoon of Aleppo pepper flakes. Continue to cook the mixture, stirring frequently, to “bloom” the herbs and release their flavour. You might need to add a small splash of water to prevent the herbs from burning. Once you can smell the fragrant aroma of the herbs, add the tablespoon of tomato paste to the pan and cook for a few minutes, stirring constantly.

Build the Sauce: Next, add the two tins of chopped tomatoes to the pan, along with two tins of water. You might need to add more water later when we incorporate the TVP, but you can adjust the consistency as you go. Add the tablespoon of nutritional yeast to the pan and mix it in well.

Simmer Sauce: Bring the sauce to a gentle boil, then reduce the heat to low and let it simmer uncovered for at least 10-15 minutes. If you have more time, you can simmer the sauce for longer. The longer you simmer the sauce, the more the flavours will meld and intensify, giving you a richer Bolognese.

Cook Pasta: While the sauce is simmering, bring a large pot of salted water to a boil. Once the sauce has about 10 minutes left, add your pasta to the boiling water and cook it according to the package directions, aiming for an al dente texture.
Adding the TVP: Once the sauce has finished simmering, add the 100g of TVP to the pan and mix it well. The TVP will absorb a significant amount of liquid from the sauce, causing it to thicken considerably. You will likely need to add more water to bring the sauce back to your desired consistency.

Season: Now that the TVP is fully incorporated, it’s time to adjust the seasoning of the sauce. Taste it carefully and add more salt and pepper as needed to bring out the flavours.
Combine & Serve: Drain the cooked pasta and add it to the pan with the Bolognese sauce. Toss the pasta and sauce together gently but thoroughly, ensuring the pasta is fully coated in the sauce. Serve your high-protein vegan Bolognese immediately. For an extra touch of flavour, you can sprinkle a little vegan parmesan cheese over the top, or serve it with a side of homemade garlic bread made with the best garlic butter you’ve ever had!

💡 Tips for getting it right!

Rehydrating & Baking TVP: For a significantly chewier, more mince-like texture, rehydrate the TVP in hot water or vegetable broth, then bake it in the oven (mixing occasionally) until dry. This will take 30-60 minutes.
Boosting Flavour: For a richer, deeper flavour, try simmering the sauce for a longer period, allowing the flavours to meld and intensify.

🤔 Frequently asked questions

Is TVP Bolognese healthy?

Yes, TVP Bolognese can be a very healthy meal option, especially when compared to traditional meat-based Bolognese. It’s naturally low in fat and cholesterol-free, while being high in protein and fibre. This recipe also focuses on using minimal oil and maximising flavour from vegetables and herbs.

What is TVP made of?

TVP, or Textured Vegetable Protein, is a plant-based meat substitute made from defatted soy flour. It’s a byproduct of soybean oil production and is often used in vegan and vegetarian cooking to add a meaty texture and boost protein content.

Can I make this high-protein vegan Bolognese ahead of time?

Absolutely! This Bolognese sauce can be made ahead of time and stored in the refrigerator for up to 3 days. You can also freeze it for longer storage. Simply reheat it gently on the stovetop or in the microwave when you’re ready to serve.

Can I use something other than TVP in this recipe?

Yes! My favourite substitute is my [link to your tofu mince recipe] tofu mince, which is super flavourful and high in protein (though higher in fat, too). You could also use lentils, mushrooms, or finely chopped walnuts, but the texture and cooking time may vary.

How can I make this vegan bolognese gluten-free?

To make this recipe gluten-free, simply use gluten-free pasta and ensure all your other ingredients are certified gluten-free.

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