Veggie tofu spaghetti bolognese


When I was in university, I loved pasta. I pretty much had white pasta every day, hence blowing up to my heaviest ever without any real nutrients in my diet. Over time I have found healthier pasta versions to still get a pasta kick once in a while: whole wheat, brown rice, spelt or quinoa pasta. I also try to eat more spiralized veggies as pasta options, and in general get my healthy carb kick from more unprocessed, whole grains.

Pasta is only a once in a while dish on my dining table, but when I do cook pasta, it has to involve a delicious, homemade sauce. In this case, tofu and veggies combine into a perfect vegetarian bolognese sauce: chunky and tomato-y. If you enjoy it, I highly suggest you make a bigger portion and freeze leftovers. You can use the same pasta sauce for mixed brown rice bowls.

Prepration time: 40 minutes

Makes 2 servings:

- ½ cup white onion, finely chopped

- 2 garlic cloves, minced

- 1 Tbsp extra virgin olive oil

- 1 carrot, finely chopped (about 1 cup)

- ½ big green zucchini, finely chopped (about 1 cup)

- 1 piece hard tofu (about ½ cup)

- 2 Tbsp dried oregano

- 1 Tbsp nutritional yeast (optional)

- 1 big bottle of pureed tomato (around 800ml)

- pepper and sea salt

- 1 cup fresh basil, finely chopped

  1. Bring a big pot of water to boiling to cook your pasta according to instructions on your package.

  2. Start making the sauce with the onion, garlic, and olive oil in a big pan or wok for 2 minutes over medium heat. Stir and brown.

  3. Add the chopped carrot and zucchini, and stir for 10 minutes. Keep adding splashes of water to make sure the veggies don’t burn.

  4. Crumble the hard tofu with your hands into the pan. Stir for 2 minutes.

  5. Add oregano, nutritional yeast, and ½ cup of water. Cook down the water, this takes about 5 minutes.

  6. Add the pureed tomatoes and cook for another 10 minutes. Add the lid in case there is too much splattering of the tomato sauce.

  7. Season with sea salt and black pepper. Add fresh basil and serve with the pasta.

Happy pasta party!

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© 2020 Martina Zand