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tempeh bolognese veggiekins

High Protein Tempeh Mushroom Bolognese (vegan, gluten free, oil free)

  • Author: Remy
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 3-4 servings 1x
  • Category: main dishes
  • Method: sautéing

Description

A delicious high protein Tempeh Mushroom Bolognese, a vegan take on bolognese. Gluten free, oil free, refined sugar free and nut free.


Scale

Ingredients

  • 1/2 cup shredded or very finely diced carrot
  • 3/4 cup minced onion
  • 12 stalks celery, roughly 1/3 cup finely diced
  • 3 cloves garlic, minced

spices

  • 1/2 tsp dried oregano
  • 1/4 tsp dried thyme
  • 1/4 tsp dried sage
  • 1/4 tsp dried rosemary
  • 1/2 tsp paprika
  • 2 tsp coconut sugar
  • salt and pepper to taste

other

  • 1 tbsp gluten free soy sauce
  • 1 tbsp miso paste
  • 23 cups mushrooms of choice (I used shiitake, button mushrooms work too)
  • 45 ounces tempeh
  • 8oz diced tomatoes
  • 1/2 cup veggie broth
  • 2 bay leaves
  • 8oz pasta of choice, cooked

optional

  • 1/4 cup plant milk
  • cracked black pepper
  • grated macadamia nut (in lieu of parmesan, or use vegan parmesan)
  • parsley or basil to garnish

Instructions

  1. In a large saucepan over medium heat add a splash of oil or use veggie broth and sauté carrots, onion and celery until fragrant. Using a spatula, stir frequently for about 5 minutes.
  2. Add garlic and all spices to the pan, sautéing for another 1 to 2 minutes.
  3. Add mushrooms and tempeh to a food processor on “chop” and give it a few pulses to break down and until desired texture is achieved. I like to keep mine a little chunky. Alternatively, use our hands and break down, then add to the pan along with soy sauce and miso paste.
  4. Next add diced tomatoes to pan, along with veggie broth and bay leaves. Cover and lower heat to low, allowing sauce to simmer for about 10-15 minutes, stirring occasionally. If your mixture feels too dry, add additional veggie broth.
  5. Optional step: to really allow flavour to marinate, you can place saucepan into the oven at roughly 300F for about 20 minutes.
  6. While sauce is simmering, prepare your pasta according to package directions and save about 1/4 cup of your pasta cooking water. When ready to enjoy, add pasta and pasta water to sauce and fold gently to combine.

Keywords: pasta, dinner, lunch, main dishes, high protein, vegan, tempeh, bolognese, gluten free, oil free, refined sugar free