Vegan bolognese sauce with pasta

If you’re looking for a delicious and nutritious vegan meal, this vegan Bolognese sauce is the perfect choice! In this version of the classic Italian dish, we’ve used wheat groats instead of meat, adding texture to the sauce while being packed with protein. Zucchini adds freshness, and eggplant makes the sauce creamier.

Why choose vegan Bolognese sauce?

The vegan version of Bolognese sauce is not only a great alternative to meat-based dishes but also full of nutrients your body needs. Seitan crumbles (made from gluten) are an excellent source of plant-based proteins, which contribute to a lasting feeling of fullness. The zucchini and eggplant included in the sauce are rich in vitamins A, C, and K, as well as minerals like potassium and manganese.

Recipe, preparation, and meal cost

1. Heat olive oil in a large pan and add chopped onion and diced eggplant. Add salt and sauté until the onion turns golden brown and the eggplant softens.
2. Add diced zucchini and sauté for a few more minutes until the vegetables soften.
3. Add seitan crumbles, garlic (we sliced it into thin pieces), and diced tomatoes.
4. Stir in the remaining spices: basil, oregano, and pepper. Let everything simmer gently on low heat for 15 minutes.
5. Add a little water or vegetable broth if necessary to keep the sauce moist.

In the meantime, cook the pasta. Once the pasta is cooked, drain most of the water and stir the pasta into the sauce.

The cost of the meal for 5 people was €7.39, which is only €1.48 per person.

In addition to this pasta dish, you can also serve a vegan version of parmesan, which can be easily made at home. Simply blend nuts (we prefer cashews), nutritional yeast, garlic powder, and salt if needed. Chop finely and serve.

Nutritional Value

With this meal, we consumed 25% of our daily caloric needs. Seitan crumbles are an excellent source of protein, and thanks to the added seitan crumbles, we met 56% of our daily protein needs with this meal. We consumed slightly less than 25% of our daily fat intake. Zucchini, eggplant, and tomatoes contribute vitamins and minerals that strengthen the immune system and support healthy skin and eyes. We met more than 25% of our daily needs for most minerals, with selenium standing out at 114% of daily needs. We consumed only 8% of our daily calcium needs, so we supplemented the meal with a calcium tablet. We fell slightly short of some vitamins, but we could improve the recipe by adding some carrots (unfortunately, we didn’t have any on hand). To increase your vitamin intake, you can also prepare a colorful vegetable salad as a side dish.

If you have questions about today’s lunch (or ideas for future lunches) then feel free to write to us at hungry.pumpkin.blog@gmail.com and we will get back to you!

Have a great weekend!

-The Hungry Pumpkin Team