Vegan Spag Bol

Serves 1 | Prep time: 15 mins | Cooking time: 30 mins

INGREDIENTS

• 50g/1.8oz (1/2 cup) TVP (textured vegetable protein)
• 1/4 vegetable stock cube (low sodium)
• 50g/1.8oz brown onion (1/2 medium onion)
• 100g/3.5oz mushrooms (1 1/4 cup, diced)
• 100g/3.5oz carrot (3/4 cup, diced)
• 35g/1.2oz (2 Tbsp) tomato paste
• 200g/7oz (3/4 cup) canned diced tomatoes
• 15g/0.5oz (4 Tbsp) nutritional yeast powder
• 125g/4.4oz red lentil pasta (e.g. San Remo Red Lentils Spirals Pulse Pasta)
• Seasonings of choice (e.g. pinch of salt, dried oregano, paprika powder)
• Optional: chopped herbs for garnish

METHOD

1. Cook pasta as per packet instructions.
2. Mix the stock cube with 1/2 cup of boiled water. Rehydrate the TVP mince by pouring the stock water over it in a bowl. Set aside.
3. Chop onion, mushrooms and carrot.
4. In a heated non-stick deep pan, sauté onion with about a tablespoon of the boiled pasta water. After a few minutes add the rehydrated mince and stir for another 2-3 minutes.
5. Then add the mushrooms, carrot, tomato paste, diced tomatoes and seasonings of your choice. Stir and allow to simmer over low heat with lid on top for about 20 minutes.
6. Mix in the nutritional yeast. Taste and adjust seasoning, if needed, then remove from heat.
7. The Bolognese sauce is now ready to serve over the pasta. Garnish with some chopped herbs (optional).

Macros – Carb: 105g  Fat: 5g  Prot: 71g  Calories: 749

This recipe is part of the 7-day Strength meal plan