A generous, slow‑simmered Tofu & Lentil Bolognese that brings deep comfort, rich flavour, and whole‑food nourishment to the table. Grated extra‑firm tofu and hearty lentils create a beautiful, rustic texture that mimics a traditional ragù while staying entirely plant‑based and naturally light. As the onions, garlic, mushrooms, and carrot soften, they build a savoury base that carries the sweetness of tomatoes, the warmth of Italian herbs, and the gentle smokiness of paprika. Nutritional yeast adds a subtle cheesy depth, while reduced‑salt soy sauce boosts umami without relying on added salt.

Simmered in vegetable stock until thick and glossy, this sauce clings perfectly to whole‑grain or legume pasta, making it a deeply satisfying weeknight staple.

Health Benefits

• High‑protein, plant‑powered — Tofu and lentils deliver complete, sustained protein without saturated fat, supporting muscle repair and long‑lasting energy.
• Gut‑friendly fibre — Lentils, carrots, mushrooms, and whole‑grain pasta provide prebiotic fibres that feed beneficial gut bacteria and support digestion.
• Heart‑healthy ingredients — Naturally low in sodium and free from cholesterol, this bolognese supports cardiovascular health while still delivering rich flavour.
• Micronutrient‑dense — Tomatoes, carrots, and mushrooms offer antioxidants like lycopene and beta‑carotene, while nutritional yeast contributes B‑vitamins for energy metabolism.
• Blood‑sugar steadying — The combination of fibre, protein, and slow‑release carbohydrates helps maintain stable blood glucose levels and keeps you fuller for longer.

A comforting classic reimagined for whole‑food living — hearty, wholesome, and perfect for sharing around the table.

Oil-Free Tofu Bolognese

Catherine Barclay

A vibrant, plant‑forward twist on a classic Italian favourite, this Tofu Bolognese delivers all the hearty comfort of a slow‑simmered ragù with the lightness and nourishment of whole foods. Grated tofu takes on a rich tomato base, soaking up garlic, herbs, and umami depth for a sauce that’s robust, satisfying, and weeknight‑friendly — perfect over warm pasta or spooned onto crusty bread.

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Course Main Course

Servings 4 servings

Ingredients

  

1x2x3x

• 1 300g block estra-firm tofu coursely grated
• 1 med onion finely diced
• 3 cloves garlic minced
• 1 lrg carrot grated
• 1 can lentils undrained
• 1 cup mushrooms diced
• 2 tbsp tomato paste
• 1 can crushed tomatoes
• 1 cup vegetable stock (broth)
• 1 tbsp italian seasoning
• 1 tbsp reduced-salt soy sauce
• 1 tbp nutritional yeast
• ½ tsp smoked paprika
• pepper to taste
• whole grain pasta or legume pasta cook per packet instructions

Instructions

 

• Heat 2–3 tablespoons of water or broth in a large skillet over medium heat. Add onion, garlic, carrot, and celery. Cook for 5 minutes until softened, adding a splash of water if they stick.
• Stir in the tomato paste and Italian seasoning. Cook for 1 minute to deepen the flavour.
• Add the grated tofu to the pan, stirring well to combine with the cooked vegetables.
• Pour in the crushed tomatoes, vegetable broth, and soy sauce. Reduce heat to low, cover, and simmer for 15 minutes to let the flavours meld.
• Stir in nutritional yeast, then season with pepper. Serve hot over cooked pasta.

Keyword Fiber rich, Fibre rich, no oil, plant-based, protein, tofu, vegan, wfpb, wholefood

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