Vegan Bolognese Just Like You Remember

This week, I asked on my Instagram what recipes you'd like to see on the blog.

One answer was: "Meals you can make ahead and keep in the fridge for the week."

That made me smile, because at that very moment, a giant pot of vegan spaghetti Bolognese was sitting in my fridge. I'd made it to get me through the week.

Yes, I know what you're thinking.

"Oh, great. Vegan Bolognese made with soy crumbles that taste like absolutely nothing."

Give this one a chance. It's packed with flavor, with a thick, comforting sauce that's especially kid-friendly.

What Are Soy Crumbles, Anyway?

If you're new to soy crumbles, they're a byproduct of soy food production, the industry that also gives us tofu and soy milk.

When making tofu, for example, the fibrous soybean solids are separated from the liquid by straining.

The solids left behind are then dried.

Processed soy comes in all kinds of shapes: flat cutlets that resemble chicken breasts, chunks for dishes like goulash, and small crumbles that look like ground meat.

These soy products are very high in protein—over 50%—as well as high in fiber and low in fat.

You can use them in all sorts of dishes as an easy stand-in for meat.

Look for them in the natural foods aisle or at health food stores.

A Little About This Recipe

I made this vegan Bolognese sauce at the beginning of the week and stored it in a container in the fridge, planning to make it last all week.

I love it over whole-wheat pasta, but it's also delicious with couscous, ptitim (Israeli toasted pasta pearls), or even a baked potato.

For deep, aromatic flavor, I built the sauce on a base of onion, celery, carrot, and a little garlic.

I wouldn't skip any of those base ingredients. Without them, the sauce will taste thin and flat.

If your kids don't like onions or chunks of vegetables, just grate the vegetables on a box grater. They'll blend right into the sauce, with no telltale chunks to give them away.

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How Should You Serve It?

Vegan Bolognese paired with a serving of carbohydrates, such as spaghetti, makes a nourishing lunch when you've got an intense workout planned for the evening.

It's also a great dinner option the night before a long morning run.

Make a big pot for the week. You can freeze it, too.

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Nutrition information by Noam Becher (an Israeli clinical nutritionist and fitness trainer):

One 250 g (8.8 oz) serving, out of 3, contains:

Vegan Bolognese

Prep Time 5 minutes

Cook Time 30 minutes

Total Time 35 minutes

Yield 3 servings

Ingredients

• 1 tablespoon olive oil
• 1 onion
• 1 carrot
• 2 celery stalks
• 3 tablespoons tomato paste
• 200 g (7 oz) crushed tomatoes 2 cups
• 100 g (3.5 oz) dried soy crumbles 1 cup
• 1 teaspoon sugar
• 1 teaspoon soy sauce
• 1/2 teaspoon crushed red pepper flakes optional
• bay leaves
• pinch citric acid
• 2 garlic cloves, crushed
• 1 cup water

Instructions

1. Cut the onion, carrot, and celery into small, 2 cm (3/4-inch) pieces. Cook in the tablespoon of olive oil over low heat for about 4–5 minutes, until the onion is lightly browned. Add the sugar, 1 teaspoon crushed red pepper flakes, the citric acid, and a little salt to taste.
   
2. Add the cup of soy crumbles and stir well until they're thoroughly coated with oil.
   
3. Cook for another 3–5 minutes, stirring so the crumbles don't burn.
4. Add the tomato paste, crushed tomatoes, garlic, and bay leaves, then pour in the cup of water.
5. Stir well and cover.
6. Simmer, covered, over low heat for about half an hour. If the sauce gets too dry as it cooks, add a tablespoon or two of water.
   
7. 

Recipe Video