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in 30 Minute Meals, Mains, Vegetarian · February 18, 2021

Vegan Tempeh Bolognese

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This cozy vegetarian dish is the perfect comforting meal to keep warm on those cold days. A vegan twist on the classic beef bolognese sauce, this recipe is made with a block of tempeh which will be crumbled up to resemble the texture of ground beef.

What is tempeh?

Tempeh is a soy product like tofu except the soybeans are fermented through a process that gives its texture and binds the soybeans together. You can find tempeh in the vegetarian section of most grocery stores in individually shrink wrapped squares.


Tempeh actually provides more protein than its more popular counterpart, tofu. Per 100 grams, tempeh provides 18 grams of protein, vs tofu’s 8 grams.


Tempeh has a slightly nutty taste and is denser than tofu. Due to this, it can be used in many ways and is super versatile. You can cut it into blocks to marinate and bake it, or crumble it up and use it in place of ground meat like in this bolognese sauce.

tempeh bolognese

Ingredients in Vegan Tempeh Bolognese

  • Pasta noodles: I love using rigatoni noodles for thicker sauces with ingredients that have lots of texture- like this recipe. Penne, fettuccini, or thick ribbon pasta would work well. Whatever you prefer really!
  • Broccoli & grape tomatoes: I love broccoli in pasta sauce. Cut the florets into small bite-sized pieces and dice some of the broccoli stem to add to the sauce. The stem actually contains a lot of nutrients and using it helps to reduce food waste! Cherry or grape tomatoes add a nice variation in texture here. Feel free to change up the veggies you use!
  • 1 package of tempeh: Crumble up the block of tempeh to resemble the texture of ground beef. I like to break off small chunks then crumble them using my hands to get small pea-sizes pieces.
  • Tomato sauce: I made a simple tomato basil sauce by simmering 1/2 a diced yellow onion, fresh garlic, salt & pepper, a 28oz can of peeled roma tomatoes, a sprig of fresh basil and a little water. One trick to cut the acidity is to add a few carrot sticks to the pot while it cooks, then remove and discard the carrots after. Feel free to use
    your favourite jarred tomato sauce here! Use a little extra if you like more sauce.
    Serve with fresh grated parmesan, red pepper flakes and fresh basil. Enjoy!
tempeh bolognese vegan pasta

Vegan Tempeh Bolognese

Andrea Toole
A plant-based version of the classic bolognese pasta sauce! This cozy vegetarian/vegan dish is the perfect comforting meal to keep warm during the winter. Great for those following a plant-based diet or those trying to reduce their overall meat intake.
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Prep Time 15 mins
Cook Time 20 mins
Course Main Course

Ingredients
  

  • 12 oz rigatoni noodles, uncooked
  • Drizzle olive oil
  • 1 medium head broccoli with some of it's stem, chopped into bite sized pieces (about 2 heaping cups)
  • 1/2 cup cherry or grape tomatoes, sliced in half
  • 1/2 cup diced yellow onion (about 1/2 a medium onion)
  • 2 cloves garlic, minced
  • 1 block tempeh, crumbled into pea-sized pieces
  • 1/2 tsp dried basil
  • salt & pepper to taste
  • 1/2 cup water
  • 28oz tomato sauce (I made a tomato basil sauce, or free free to use your favourite store bought)
  • Optional: fresh grated parmesean (not vegan), fresh basil, red chili flakes to top

Instructions
 

  • Start by cooking your pasta to al dente according to package directions. Drain, drizzle with a little oil to prevent sticking, set aside.
  • In a medium pot bring the tomato sauce to a simmer on the stovetop over medium-low heat while you prepare the tempeh.
  • Heat a large skillet over medium heat with a drizzle of olive oil. Once hot, add the diced onion and saute for about 3 minutes. Add the garlic, basil, salt & pepper and crumbled tempeh, saute for about 5 minutes.
  • Remove from heat and carefully add the 1/2 cup of water (It will steam and absorb the water to soften the tempeh). Stir the tempeh mixture into the tomato sauce.
  • Using the same hot pan, add another drizzle of olive oil and saute the broccoli and grape tomatoes for 5-8 minutes until softened. Add the veggies into the tomato sauce. Simmer for 3-5 minutes until your veggies are softened to your liking.
  • In a large serving bowl, add the cooked pasta and mix in a bit of the sauce. Reserve some sauce to spoon over each portion just before eating. Serve with freshly shaved parmesan, basil, red chili flakes etc. Enjoy!
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Andrea | Healthy + Easy Recipes
New! Creamy Lemon Parmesan Pasta Primavera 🍋 T New! Creamy Lemon Parmesan Pasta Primavera 🍋

This vibrant spring meal is the perfect nutritious & delicious dinner using local whole milk to create a creamy, yet light sauce.

As a dietitian I'm always looking for easy ways to add balance to my meals. Whole milk products are a favourite as they contain many good-for-you fats & quality protein which provide lasting fullness & satisfaction!

LIKE & SAVE this post to add to your meal rotation!

Tap the link in my bio to grab the full detailed recipe🥛

Ingredients:
•16 oz dry tagliatelle pasta, or pasta of choice
•1 cup reserved pasta water
•2 tsp olive oil
•1 medium zucchini, sliced into ribbons
•1 medium carrot, sliced or peeled into thin ribbons
•1 large red bell pepper, thinly sliced
•1/2 cup frozen green peas

Creamy Lemon Parmesan Sauce
•2 tbsp olive oil
•3 large cloves garlic, minced
•2 tbsp all-purpose flour
•1 1/2 cups whole milk (3.25% M.F.) *Swap for lactose free milk if needed, it’s just as nutritious!
•1 cup freshly-grated block parmesan cheese, plus more for topping
•1 1/2 tbsp chopped fresh basil leaves, or 1/2 tsp dried basil
•Zest and juice of 1 medium lemon
•Freshly cracked black pepper for topping

Method summary:
1. Cook the pasta in salted water to 2 minutes less than al dente according to the package. Reserve 1 cup of the pasta water before straining.
2. In a large frying pan sauté the veggies in 2 tsp oil for 4-7 minutes.

Sauce:
3. Heat a separate medium saucepan over medium to medium-low heat and add the oil once hot. Add in the garlic and sauté for 30 seconds then whisk in the flour.
4. Whisk the flour and oil constantly for 30-90 seconds until it turns golden brown, careful not to over cook. Once the mixture starts to turn golden brown, gradually whisk in the milk. 
5. Increase the heat to bring the sauce to a rapid simmer then mix in the cheese. Turn down the heat to maintain a gentle simmer stirring frequently for 3-5 mins until slightly thickened. 
6. Mix the basil, lemon zest, juice and the cooked veggies and pasta into the sauce. Add a bit of reserved pasta water for creaminess, if needed. Top with more cheese and black pepper prior to serving.
A must bake this weekend 🐣🥕 This Carrot Cak A must bake this weekend 🐣🥕

This Carrot Cake Loaf with Cream Cheese Frosting is perfectly moist and made with nourishing ingredients like whole wheat flour & Greek yogurt, apples and carrots.

SAVE & LIKE this post to make later

Grab the full  recipe at my link in bio, happy baking 🥕

Ingredients:

Carrot Cake Loaf
* 1 cup whole wheat flour, spooned and levelled
* 1 tsp baking powder
* 1/2 tsp baking soda
* 1/4 tsp salt
* 1 ½ tsp cinnamon
* 1 tsp ground ginger
* Pinch nutmeg
* 1/3 cup vegetable oil (I used canola)
* 1/2 cup brown sugar
* 2 large eggs
* 1/2 cup plain or vanilla Greek yogurt
* 1 tsp vanilla extract
* 1 ½ cups shredded carrot (from about 1 large carrot)
* 1 small apple, shredded (about 3/4 cup)
* 1/2 cup walnuts, chopped
Cream Cheese Frosting
* 4 oz cream cheese, softened to room temperature (about half of a 250g brick)
* 1/3-1/2 cup powdered sugar (Depending on your sweetness preference)
* 1/2 tsp vanilla extract

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#eastercookies #healthybaking #carrotcake #creamcheesefrosting #healthylifestyle #healthyrecipes #holidaybaking #dietitian #healthysnacks #tiunutritionplan #healthycarrotcake #snackideas #healthyeating #f52grams #wholefoods
Re-sharing because this salad deserves all the spo Re-sharing because this salad deserves all the spotlight 🥗

This has quickly become one of my favourite way to eat veggies this spring. This salad is so fresh and packs in so much nutrition on its own, & I love pairing it with some rice noodles to create more of a balanced meal. Plus, everything is better with more carbs 🥖

Peanut Sauce: adds healthy fats (dietary fats are so filling!)
Veggies: add lots of fibre
Edamame Beans: a great source of protein
Rice Noodles: add complex carbohydrates and a little more fibre 

All these nutrients combined create a satisfying, balanced meal that will keep you full for hours. 

LIKE & SAVE this post to make it later, you know I will be!

Ingredients:
* ½ a small purple cabbage, diced
* ½ bunch of kale, finely chopped
* 1 large carrot, grated
* 2 Green onions, chopped
* 1 red pepper, diced
* ⅓ cup fresh cilantro, chopped
* 2 cups edamame beans
* ½ cup roasted, salted peanuts
* Soba noodles or noodles of choice (could even pair with a grain)

Ginger Peanut Sauce
* ⅓ cup natural peanut butter
* 2 tbsp soy sauce
* 2 tbsp honey or maple syrup
* 3 large garlic cloves, minced
* Juice of 2 limes
* 2 tbsp grated ginger
* 3 tbsp water to thin
* Optional: ½ tsp red pepper flakes

Method:
1. Add all your chopped veggies to a large bowl. 
2. Whisk all ingredients for the ginger peanut sauce together in a small bowl, then pour over the vegetables and mix well. 
3.Serve on top of soba noodles (or noodle of choice). 

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#peanutsauce #choppedsalad #healthyrecipes #healthylifestyle #tiunutritionplan #f52community #nutritionplan #wholefoods #popsugarfood #dinnerideas #lunchideas #lunchinspo #healthyeating #goodfoodgoodmood #veggierecipes #plantbasednutrition
Looking like a snack 🤩 These Banana Oat Chocol Looking like a snack 🤩

These Banana Oat Chocolate Chip Muffins make the best snacks packed with whole grains like whole wheat flour and rolled oats.

SAVE & LIKE this post to save the recipe for later ❤️

Full recipe also at the link in bio, enjoy 🍌

Ingredients: 
* 3 medium ripe bananas, mashed
* 1 large egg
* 1 tsp ground cinnamon
* 2 tsp vanilla extract
* 3 tbsp olive or vegetable oil of choice
* 1/4 cup honey
* 1 cup whole wheat flour
* 1/2 cup rolled oats
* 1 tsp baking soda
* 1/4 tsp salt
* 1/3 cup chocolate chips Plus more for topping
* Optional 1/2 cup chopped walnuts
Instructions:
* Preheat the oven to 350°F and line or grease 12 muffin tins. 
* In a medium bowl, mash the bananas using a fork until fairly smooth. Crack the egg into the bowl and whisk together.
* Add in the cinnamon , vanilla, honey and oil and mix together well. To the same bowl add the flour, oats, baking soda and salt and mix until just combined, then fold in the chocolate chips and nuts if using.
* Spoon the mixture evenly between the 12 lined muffin tins. Top with extra chocolate chips if desired.
* Bake for 20-22 minutes until the edges are golden brown and the middle is set. Allow to cool for a few minutes in the muffin tin then transfer to a wise cooling rack to finish cooling.
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#healthybaking #tiunutritionplan #popsugarfood #easyhealthysnacks #easyhealthyfood #healthybakingrecipe #bananamuffins #chocolatechipmuffins #bananachocolatechipmuffins #bakedgoods #f52grams #muffinrecipe #muffintime #healthymuffins
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