Pasta Bolognese with minced soya and vegetables
Pasta with minced soya. Super quick, tasty, hearty, frugal, but also a plant-based recipe!
Servings 6 portions
Calories 356kcal
Ingredients
- 500 g pasta /17.6 oz (we recommend wholegrain linguine)
- 1 cup soya mince (6 oz) (preferably organic)
- 3 tomatoes grated or blended
- 1 large onion finely chopped
- 1 large carrot finely diced
- 1 medium zucchini finely chopped into small cubes (optional)
- ½ pepper (preferably Florina pepper) finely chopped
- 2 cloves garlic finely chopped
- ¼ tsp curry
- ¼ tsp ground cumin
- ¼ tsp ground cinnamon
- ¼ tsp ground allspice
- ¼ tsp sweet paprika
- ¼ tsp smoked paprika (optional)
- ¼ tsp unprocessed sugar
- ¼ cup olive oil for sautéing
- salt and pepper
Instructions
Preparation
- Soak the soya mince in hot water for 10 minutes to inflate and soften.
- While waiting, boil water in a pot and add the pasta. Boil according to package instructions.
- In the meantime, prepare your vegetables.
- After ten minutes, drain the minced meat in a fine strainer, rinse it under the tap and finally press it with your fist (inside the strainer) to remove excess liquid.
Soya mince
- Heat the olive oil in a large pan or wok, over medium to high heat.
- When hot, add the onion and sauté for 2 minutes, stirring frequently.
- Add the minced soya and the spices. Raise the temperature slightly and sauté for about 5 minutes, stirring frequently.
- Then, add the carrot, zucchini, and pepper and continue sautéing for another 5 minutes or until the minced soya begins to turn brown.
- Next, add the garlic and continue sautéing for another 2 minutes.
- Finally, add the tomatoes and sugar and as soon as it starts to boil, bring to a simmer for another 10 minutes or until the sauce thickens.
Serving
- Use minced soya as a sauce for pasta or rice.
If you want to serve them with some topping you can use: Nuts or breadcrumbs beaten in a mortar Nuts that have been put through the blender Vegan topping: Beat in the multi (or the blender) ½ cup of cashews, 2 tbsp. nutritional yeast, salt and pepper and from ¼ kg. onion powder, garlic powder and paprika (sweet or smoked).- You can also use minced soya as filling in cannelloni or wraps, but also as a dip for veggie sticks or nachos.
- It is great in Mexican dishes with guacamole, such as salads and wraps.
Notes
- To drain the minced soya, and have a better texture, place the strainer with the minced soya on a large plate and press it down with your fist, as if you're kneading it. When the plate is filled with water, empty it and continue to press it, until no more water, or almost none, is coming out of the strainer.
- Cut the carrot and zucchini first into slices, lengthwise, about 0.5 cm / 0.19 in. thick. Then, cut each slice into strips, also 0.5 cm / 0.19 in. thick, and finally each strip into 0.5 cm / 0.19 in. cubes. The goal is to have small cubes to give texture to the minced soya.
- You can boil the pasta in vegetable broth for extra flavor and nutrients. Alternatively, we can boil them in water by adding ½ tsp turmeric powder and 2 bay leaves. That way, the pasta will have a slightly unique aroma, but you also take advantage of the anti-inflammatory and antioxidant action of turmeric.
- Ideally, if you can organize your time accordingly, cook the spaghetti for 2 minutes less than recommended on the package, remove from the boiling water and add in the sauce for another 2 minutes. To do this, as soon as you add the garlic to the pan, put the spaghetti in the pot to boil. That way, the sauce will be almost ready when we put the spaghetti in and in 2 minutes our meal will be ready!
Nutrition
Calories: 356kcal | Carbohydrates: 70g | Protein: 20g | Fat: 1g | Saturated Fat: 1g | Sodium: 12mg | Potassium: 346mg | Fiber: 3g | Sugar: 4g | Vitamin A: 933IU | Vitamin C: 21mg | Calcium: 89mg | Iron: 5mg