Quick & Healthy Tofu Bolognese

Quick & Healthy Tofu Bolognese

Plant Based / Dairy Free / Nut Free / Can be made gluten free

Serves 4

Our delicious version of this old time classic, made quick, light, healthy and packed full of flavour. Prepared with a few simple ingredients, this dish can be on the plates within 20 minutes and is guaranteed to please everyone, including meat eaters, tofu doubters and children of all ages!

Ingredients

500g pasta of choice (we used Bucatini)

A few sprays of olive oil

1 medium onion, peeled & finely chopped

2 large carrots, peeled & finely chopped

3 cloves of garlic, peeled & minced

5 dates, finely chopped

280g organic tofu, crumbled

1tbsp tomato paste

3tbsp soy sauce

1bsp vegetable stock powder

1tsp dried oregano

1tsp smoked paprika

1/2tsp cinnamon

400g tinned chopped tomatoes

100ml boiling water

A small bunch of fresh parsley, finely chopped

Salt & pepper to taste

Method

Start by cooking the pasta in salted water, according to package instructions.

Prepare the veggies by pulsing them one by one in a food processor. Do this gently, as to retain some texture. Alternatively, you can finely chop everything by hand.

Spray a large frying pan with a few sprays of olive oil and add the onion and the carrots. Add a little water and sauté over medium heat for a few minutes, until it evaporates. Add the crumbled tofu and sauté while you stir for a few minutes, braking down any larger chunks with a wooden spoon. Add the rest of the ingredients including the water and stir. Cover and cook for 10 minutes, stirring occasionally.

Ladle the bolognese over the cooked pasta and serve. 

Enjoy!

Notes

As any bolognese sauce, this can be used in a variety of dishes, such as lasagne, stuffed peppers, moussaka, tacos, sloppy joes etc.

This meal is low in fat, rich in vitamins, minerals, fibre and protein (21% per serving).

Paired with gluten free pasta, it can also be gluten free.