|Nutritional per serving|
This Vegan Spaghetti Bolognese recipe is a slight adaption of our other Spag Bol recipe but we’ve replaced the turkey and beef mince with soya. There’s a lot of controversy about soya at the moment as most is GMO, however, it’s a great source of protein and it is possible to find Organic, Non-GMO soya products if you look out for it.
- 250g uncooked soya mince (410 kcal)
- 100g wholewheat spaghetti, uncooked
- 1 large onion, finely chopped
- 200g mushrooms, roughly chopped
- 2 gloves garlic, finely chopped
- 4 tins plum tomatoes
- 2 tbsp olive oil
- Red wine vinegar
- ¼ cup fresh basil leaves, chopped
- 1 large, fresh red chilli
Makes 4 servings
… for the tomato sauce
The key to this sauce is to use plum tomatoes as opposed to chopped tomatoes which most people use. Using plum tomatoes brings out a tremendously rich flavour and it doesn’t take a lot of effort to prepare a sauce which is much better, and much healthier than most of the jarred sources available from your local supermarket.
- Add a large saucepan (for which you have a lid) to a medium heat and heat the oil gently.
- Add the garlic and the basil, make a small incision in the chilli and add that to the pan.
- Gently fry for 2-3 minutes being careful not to burn the garlic.
- Add the plum tomatoes and a slug of red wine vinegar, stir and raise the heat until simmering.
- Lower the heat, cover and leave for 15 minutes.
- Take the pan off the heat and mash the tomatoes roughly until they start to break up in the pan, add a tiny splash of red wine vinegar, stir, cover and add back to the heat for 10 minutes.
- Mash once more to remove any large lumps, stir and grind in some fresh black pepper.
- Taste the sauce, if it needs a touch more red wine vinegar add a very small amount, otherwise, remove from the heat, season with a touch of salt and black pepper and put to one side.
… for Spaghetti Bolognese
- Cook the soya mince first as per the instructions on the packet.
- Place a frying pan on a high heat, add 1 tbsp olive oil, add the onion and fry until soft, reducing the heat to ensure they don’t burn.
- Add the soya, mix thoroughly and cook for 5-10.
- Take a ladle and add 3-4 servings of the tomato sauce, mixing in with the other ingredients.
- After 5 minutes add the mushrooms, add a tiny splash of red wine vinegar and stir thoroughly.
- Reduce the heat and leave for 20 minutes.
- Whilst the Bolognese is in its final stages, cook the wholewheat spaghetti as per the instructions (allow for about 20 minutes as it takes a little longer than normal spaghetti).
- Share the spaghetti and the Bolognese evenly on 4 plates, seasoning with freshly ground black pepper.