Vegan Bolognese Spaghetti
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Bolognese pasta is one of the more meaty pasta sauces and hence difficult to replicate with vegan ingredients. With meats of vary textures and a whole lot of condiments going into it, it has a very complex flavour profile. But at the same time is it quite loaded with proteins which is what we need when trying to keep our weight within limits or even when trying to gain muscle. My attempt at a vegan version with mushrooms, red beans, carrots and beetroots, and no added fats except for a teaspoon of olive oil turned out to be winner.
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Ingredients
- 100 gm spaghetti
- Salt
- Herbs Fresh, for garnishing
For the Bolognese sauce
- 1 cup Mushrooms chopped
- 1/2 cup Red beans boiled / canned
- 1 Carrot small, chopped into small pieces
- 1 Beetroot small, chopped into small pieces
- 1 Onion medium, finely chopped
- 2 cloves Garlic minced
- 1 tsp Soy sauce
- 1 tsp Balsamic vinegar
- 1 tsp Paprika
- 1 tsp Dried herbs Mixed
- 1 tsp Olive oil
- 1-2 Bay leaves
- 1 cup Tomato puree
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Instructions
- Heat the oil in a saucepan. Add the mushrooms and sauté on high flame.
- After 2 minutes add the soy sauce and stir fry for 3-4 more minutes. Remove from saucepan.
- Add the chopped onions, garlic and bay leaf to the same saucepan along with 2-3 teaspoons water.
- Sauté till the onions start to brown/ stick to the bottom of the pan.
- Add the tomato puree and cook for 3-4 minutes.
- Add the chopped carrots and beets along with sauteed mushrooms and the remaining ingredients at this stage.
- Add 2 cups vegetable stock or water . Cover with a heavy lid and let it simmer for 30 minutes.
- Meanwhile boil about 9-10 cups water in a saucepan.
- Once it starts to get to a rolling boil, add sufficient salt to make it taste salty.
- Add the spaghetti and cook it as per the instructions on the packet.
- Keep stirring once in a while and drain it once it reaches the al-dente stage.
- Transfer to a serving bowl and top up with the bolognese sauce.
- Sprinkle fresh herbs and serve immediately.
Notes
One can also add soya granules instead of red beans.
Recipe Nutrition
Calories: 368 kcal | Carbohydrates: 75 g | Protein: 16 g | Fat: 2 g | Saturated Fat: 1 g | Polyunsaturated Fat: 1 g | Monounsaturated Fat: 1 g | Sodium: 306 mg | Potassium: 1360 mg | Fiber: 11 g | Sugar: 16 g | Vitamin A: 5887 IU | Vitamin C: 28 mg | Calcium: 95 mg | Iron: 6 mg
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