Fast, easy, no animal food and delicious … Yes, yes, yes and … yes! If you are looking for such a recipe, you have just found it: our thin spaghetti bolognese with soy flakes is not far behind the main specialties of Italian cuisine.
If you prefer a vegetable-based diet (like us), if you’re vegan, or maybe be fast this time around, you should have this recipe at hand.
But before the recipe, here are some notes:
- If you try reducing carbohydrate intake or yes limit gluten intake, pay attention when choosing pasta. For gluten-free options, choose corn or millet pasta, and get more protein by adding a legume or seed flour.
- If you don’t eat soy, replace the soy flakes in the recipe with a small red lens (split in half). Wash the lentils about 150-200 g thoroughly, then follow the recipe below, using the soy flakes in the recipe where they appear.
- You can lightly bolognese sauce for longer or shorter, but the longer the tomato is cooked, the more intense the umami flavor. Well, you figure out how hungry you are and how long it takes you to cook on the fire.
Lean spaghetti bolognese
- 500 g spaghetti
- 2-3 tablespoons olive oil
- 1 red onion
- a piece of leek
- spring onion (optional)
- 1 large carrot
- 3 cloves of garlic
- About 120 g of soy flakes
- 2 finely chopped tomato peel
- In a large saucepan, heat the olive oil over low heat over medium heat and cook the chopped onion for 2-3 minutes. While the onion is on the fire, chop the leek, onion and carrots, then add the sherpa one by one. You can also put other vegetables in your hand (such as peppers, zucchini or eggplant), even finely chopped.
- When the vegetables are slightly softened (3-5 minutes), add the finely chopped garlic. Fry for a very short time, about 30 seconds, to release the odor, then add the soy flakes and spices. Stir, then toss the peeled tomatoes. (Of course, if it’s seasoned, you can also use fresh chopped tomatoes. You’ll need about 1.5 kg of tomatoes.) Add a little water and cover for about 45 minutes, stirring occasionally. Before cooking, open, then simmer for another ten minutes to evaporate excess liquid.
- While the sauce is on the fire, cook the pasta you want in salted water.
- Pour the finished sauce over the pasta. If desired, season with fresh spices (parsley, thyme, basil …).
- Serve with an arugula salad or other green salad. If you’re not vegan or fasting, add a little parmesan or another flavorful cheese. If you like the taste of cheese and don’t consume any animal products, sprinkle the spaghetti bolognese muscle with a little nutritious yeast.
Try and … cauliflower steak with muscle spices (voucher: anti-inflammatory effect)
Adela Srinivasan / iStock via Getty