Veggie Spaghetti Bolognese

A comforting and hearty plant-based twist on the classic Italian favorite, featuring savory veggie minced meat simmered in a rich tomato sauce with carrots, celery, and onions, served over perfectly cooked spaghetti.

Ingredients

  • 150 g spaghetti
  • 150 g veggie minced meat (soy or pea protein based)
  • 1 small onion, finely diced
  • 1 carrot, finely diced
  • 1 celery stalk, finely diced
  • 1 clove garlic, minced
  • 1 tbsp tomato paste
  • 400 g canned crushed tomatoes
  • 1 tsp olive oil
  • 1 tsp dried oregano
  • Salt and black pepper, to taste

Instructions

Phase 1: Preparing the Pasta

  1. Bring a large pot of salted water to a rolling boil over high heat.
  2. Add the spaghetti and cook for 8 to 10 minutes until al dente, stirring occasionally to prevent sticking.
  3. Drain the pasta, reserving a small cup of pasta water, and set aside.

Phase 2: Sautéing the Base and Veggie Mince

  1. Heat the olive oil in a large pan over medium heat.
  2. Add the diced onion, carrot, and celery, cooking for 5 to 6 minutes until the vegetables are softened and translucent.
  3. Stir in the minced garlic and veggie minced meat, cooking for another 3 to 4 minutes until the veggie mince is lightly browned and fragrant.

Phase 3: Simmering the Sauce

  1. Stir in the tomato paste and cook for 1 minute to caramelize slightly.
  2. Pour in the crushed tomatoes and add the dried oregano.
  3. Reduce the heat to low and simmer gently for 10 to 12 minutes until the sauce is thick, rich, and deeply red.
  4. Season with salt and black pepper, toss with the cooked spaghetti, and add a splash of pasta water if needed to make the sauce glossy and coat the pasta perfectly.

Note

Using veggie minced meat significantly reduces the saturated fat content compared to traditional beef bolognese, while still providing a high amount of plant-based protein. Tomatoes are rich in lycopene, an antioxidant that becomes even more bioavailable when cooked.

Notes

  • Choose a high-quality veggie mince that is low in sodium and fat.
  • Cooking the sauce slowly allows the flavors of the celery, carrots, and onions to meld beautifully.
  • Always save some pasta water to adjust the consistency of the sauce at the end.

Recipe Variations

  • Swap the spaghetti for whole grain penne or fusilli to increase the fiber content.
  • Stir in a handful of fresh baby spinach right at the end of simmering until just wilted.
  • Add finely chopped mushrooms along with the carrots and celery for an extra earthy flavor.
  • Top with a tablespoon of nutritional yeast before serving for a dairy-free cheesy flavor.
  • Mix in grated zucchini during the last five minutes of cooking to sneak in more vegetables.

Troubleshooting

  • If the sauce becomes too dry or thick while simmering, stir in a few tablespoons of the reserved pasta water.
  • If the veggie mince sticks to the bottom of the pan, add a tablespoon of water or vegetable broth to deglaze the pan.
  • If the sauce tastes too acidic, stir in a tiny pinch of sugar or a splash of unsweetened oat milk to balance the flavors.