Vegetarian protein-loaded bolognese

Not only is this a family favourite recipe that’s packed with flavour, but it’s vegetarian-friendly and full of fibre, plant protein, vitamins, and minerals – how good! The chewiness from the textured vegetable protein (TVP) makes this recipe feel? very ‘meaty’, leaving you full and satisfied.

Nutrition content per serve

467 calories | Protein: 32g | Carb: 29g | Sugar: 6g | Total fat: 6g | Sat fat: <1g | Fibre: 20g | Serves 4-6 | Total time: 40 minutes
* Approximate values from Xyris Foodworks software

Ingredients:

• 1 ½ cups textured vegetable protein (TVP)
• 1 cup boiling water or vegetable stock
• 400g can of lentils, rinsed and drained
• 2 large handfuls of spinach
• 1 zucchini, diced or grated (depends on if you prefer chunky or not)
• 1 carrot grated
• 700g pasta sauce (pre-made)
• 1 can of diced tomatoes 
• 1 brown onion, finely diced
• 1 tbsp olive oil
• 1 tsp garlic paste
• Salt and pepper to taste
• Parmesan (optional on the top when serving), (or nutritional yeast if vegan)
• 1 packet of protein pasta – e.g. ‘Vetta Smart Protein' (available at most supermarkets, or opt for the legume pasta which contains more fibre and protein than regular wheat pasta)

Directions:

1. In a large pot or pan, add the oil, garlic and onion. Simmer on medium to high heat until golden. Reduce the heat to medium and add the TVP, boiling water, pasta sauce, and canned tomatoes. Cook for 5 minutes.
2. Add the lentils, zucchini, carrot, and spinach, reduce to low heat and simmer for 15 minutes. Whilst the vegetables are cooking, prepare the pasta.
3. Add the pasta to a pot with boiling water (with enough water to cover all pasta) and add a pinch of salt. Cook for 8-12 minutes on high heat, or until pasta is soft.
4. Once done, remove from heat and drain the boiling water from pasta. Take the bolognaise off the heat to serve.
5. Place pasta in bowls, then top with the bolognaise, add salt and pepper to taste. Based on personal preference, add some parmesan or nutritional yeast on top and serve!

Notes:

• Textured vegetable protein (TVP) is a hydrated product made from soy flour. It’s a great source of protein and fibre, plus when cooked, it’s an incredible substitute for mincemeat.
• Adding lentils into a bolognese mix not only adds another great source of plant protein and fibre but helps to bulk up the meal for less (save $$$).
• You can serve this with parmesan cheese, or nutritional yeast to make it vegan, and incorporate a source of vitamin B12 in your meal!
• You can also add more vegetables such as that sad-looking carrot in the fridge you’d otherwise bin.
• Store any leftover bolognese an airtight container in fridge or freezer for quick and easy meals in the days to follow.

All information contained in this article has been prepared by CBHS health professionals and is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.