Spaghetti bolognese…. the go-to meal during my college years and when I run out of recipe ideas. Now that we are eating a vegan diet I have tried making vegan bolognese recipes but none have truly convinced me. To make this easy, I would add plant based protein to my spaghetti meal by blending beans or tofu into the tomato sauce.
Blending the tofu into a sauce is great for tofu beginners. You won’t taste it but can still reap the health benefits. Here is an example recipe>>
But, today I found a great way to make baked tofu bolognese that is healthy, budget friendly, and tastes great. Better yet, it’s done in 30 minutes. Tasty tofu recipes are hard to come by, so I am excited to share this recipe with you.
Tofu, tomato sauce, and pasta are all affordable, therefore, this tofu bolognese meal is very budget friendly. To balance the food plate I fill one half of the plate with the spaghetti bolognese mix and the other half with steamed greens.
One serving of the plant based tofu bolognese contains 450 calories and almost 30 g of protein! It is also high in calcium, iron, magnesium, and zinc. The nutrition information includes the side serving of 1.5 cups steamed asparagus. You can also use broccoli, Brussels sprouts, zucchini, or another seasonal or favorite vegetable.
I baked the tofu in the oven but you can use the air fryer to speed things up. I did not use any oil on the recipe. And if you want to go gluten free you can use gluten free pasta. For a gluten free option with added protein you can also use lentil pasta or chickpea pasta.
Easy vegan tofu bolognese that is oil free and can be made within 30 minutes. High protein plant based dinner recipe under 500 calories. The nutrition info is based on making the recipe with steamed asparagus and 10 oz. whole wheat spaghetti.
Easy Vegan Tofu Bolognese {30 Minutes}
Ingredients
Instructions
Notes
Nutrition Information:
Serving Size: 1 serving of 4
Amount Per Serving:
Calories: 450Total Fat: 8.2gCholesterol: 0mgSodium: 1192mgCarbohydrates: 76gFiber: 12.3gProtein: 29.4g
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