Craving a rich, comforting bowl of pasta bolognese but want to keep it plant-based? Look no further! This Hearty Tempeh Bolognese is your new weeknight hero. We’re using crumbled tempeh to create an unbelievably ‘meaty’ and satisfying texture that will win over even the most dedicated carnivores. Best of all, this robust and flavorful sauce comes together in under 30 minutes and is perfect for meal prep. Get ready to elevate your pasta night!
Ingredients
• 8 oz / 225 g whole-grain tempeh
• 2 Tbs / 30 ml olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 Tbs / 15 ml soy sauce or tamari
• 1 28-oz / 794 g can crushed tomatoes
• 1 cup / 240 ml tomato puree
• 2 Tbs chopped fresh basil, or 2 tsp dried
• 2 Tbs chopped fresh parsley
• 2 tsp dried oregano
• 1 small bay leaf
Instructions
1. Using your hands, crumble the block of tempeh into small, fine pieces to mimic the texture of ground meat. Set it aside.
2. In a large saucepan or Dutch oven, heat the olive oil over medium heat. Add the finely chopped onion and cook, stirring frequently, for 5-7 minutes until it becomes soft and golden. Stir in the minced garlic and cook for another 30 seconds until fragrant.
3. Add the crumbled tempeh, 1 cup of water, and the soy sauce or tamari to the saucepan. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 5 minutes.
4. Remove the cover and continue to simmer, allowing the liquid to evaporate until the tempeh begins to sizzle in the pan. This step is key for developing a deep, savory flavor.
5. Pour in the crushed tomatoes and tomato puree. Add the basil, parsley, oregano, and bay leaf, stirring well to combine all the .
6. Bring the sauce to a gentle simmer, then cover and cook for at least 10 minutes to allow the flavors to meld together. Remove the bay leaf before serving and season with salt and pepper to your taste.
Nutritional Information
• Nutrition Information
• Per serving (sauce only)
• Calories: 181
• Protein: 10 g
• Total Fat: 7 g
• Saturated Fat: 1 g
• Carbohydrates: 24 g
• Cholesterol: 0 mg
• Sodium: 358 mg
• Fiber: 6 g
Pro Tips
• For a milder tempeh flavor, steam the entire block for 10 minutes before crumbling. This helps remove any potential bitterness.
• This sauce freezes perfectly. Allow it to cool completely, then store in an airtight container for up to 3 months for a quick weeknight meal.
• Create a classic soffritto base by adding 1 finely chopped carrot and 1 celery stalk along with the onion for extra depth and nutrition.
• For a richer, more complex sauce, add a splash of dry red wine after sautéing the garlic and let it cook off for a minute before adding the tempeh.
FAQ
Q: How can I make tempeh taste less bitter
A: For a milder flavor, you can steam the whole block of tempeh for about 10 minutes before crumbling it. This simple pro tip, mentioned in the recipe, helps remove any potential bitterness and prepares the tempeh to absorb the savory sauce flavors.
Q: Is this tempeh bolognese a good source of protein
A: Absolutely! Tempeh is a fantastic plant-based protein. Each serving of this sauce alone provides 10 grams of protein, making it a satisfying and nutritious option for a vegetarian meal that will keep you full.
Q: Can I make this bolognese without tempeh
A: Yes, if you don’t have tempeh or prefer a different texture, you can substitute it. Cooked brown or green lentils, finely chopped mushrooms, or crumbled firm tofu are all excellent vegetarian alternatives that work well in this sauce.
Q: Can I make this vegetarian bolognese ahead of time
A: This sauce is perfect for meal prep. You can store it in an airtight container in the refrigerator for up to 4 days. It also freezes beautifully for up to 3 months, making it a great option for a quick and hearty weeknight dinner.
