Protein-Packed Tofu Bolognese
Serves
4
Prep Time
15 minutes
Cook Time
70 minutes
Ingredients
2 tbsp olive oil
1 onion, diced
2 carrots, diced
2 sticks celery, finely diced
2 cloves garlic, finely chopped
salt
1 tsp mixed dried herbs
2 tbsp tomato paste
2 bay leaves
14 oz (400 g) can brown lentils, drained
14 oz (400 g) can cannellini beans, drained
2 x 14 oz (400 g) tins chopped tomatoes
10 oz (280 g) firm tofu, crumbled
1 tbsp maple syrup
1 tsp tamari sauce
black pepper
7 oz (200 g) spinach, roughly chopped
1 oz (30 g) basil, chopped
Nutrition
(Per Serving)
Calories
542
Fats
12 g
Protein
23 g
Carbs
83 g
Instructions
- Heat the olive oil in a large pot over medium-low heat. Add the diced onion, carrots, celery, garlic, and a pinch of salt. Cook for 20 to 25 minutes until the vegetables become soft and translucent.
- Stir in the dried herbs, tomato paste, bay leaves, lentils, cannellini beans, and chopped tomatoes. Pat the tofu dry with a kitchen towel and crumble it into the pot in very small pieces. Bring the mixture to a boil. Reduce the heat and simmer with the lid off for 35 to 40 minutes until most of the liquid has reduced and the mixture has thickened.
- Cook the pasta according to package instructions.
- Once the sauce has cooked, add the maple syrup, tamari, and season the sauce with salt and black pepper to taste. Remove the pot from the heat and gently mash the mixture with a potato masher or fork to break down the vegetables slightly and further thicken the sauce.
- Return the pan to low heat. Stir in the spinach and half of the chopped basil. Once the spinach has wilted, taste the bolognese to check the seasoning and adjust again if needed.
- Serve the bolognese with the cooked pasta and scatter over the remaining basil.