Vegan Bolognese Just Like the Old Days

This week I asked a question on my Instagram about which recipes you would like me to publish on the blog.

One of the answers I received was: "Meals that can be prepared in advance and kept in the fridge for the whole week."

This answer really made me happy because at that moment, a huge pot of vegan spaghetti bolognese I had prepared for the week was sitting in my fridge.

Yes, I know what you're thinking...

"Oh, vegan bolognese made from tasteless, odorless soy flakes."

So leave your skepticism behind, because this recipe is rich in wonderful flavors, and the sauce is thick, indulgent, and especially kid-friendly.

What are Soy Flakes?!

For those who aren't familiar, soy flakes (textured vegetable protein/TVP) are a byproduct of the soy product industry (like tofu and soy milk).

In the process of making tofu, for example, the plant fibers are separated from the soy by filtering the liquids.

The fibers left behind are dried.

They are then compressed and packaged into a variety of products like slices similar to chicken breast, chunks that look like goulash, and flakes that look like ground meat.

These soy products are very high in protein (over 50%), rich in fiber, and low in fat.

You can prepare a variety of dishes with them that easily replace meat,

and you can find them in the organic section or at health food stores.

A Bit About the Recipe

I prepared the vegan bolognese sauce at the beginning of the week and kept it in a container in the fridge to last me all week.

I love eating it with a serving of whole-wheat pasta, but it's also really fun to eat with couscous, Israeli couscous (ptitim), or even baked potatoes.

To give the sauce deep and aromatic flavors, I used onion, celery, carrots, and a bit of garlic as a base.

I don't recommend omitting the base ingredients, otherwise the sauce will turn out bland and boring.

If you have kids who don't like onions or vegetable pieces, simply grate the vegetables. That way, they blend into the sauce and won't be noticed.

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How to Eat It?

Vegan spaghetti bolognese combined with a carbohydrate serving can be a wonderful solution for a nutritious and healthy lunch when planning intense athletic activity in the evening.

Alternatively, it works as a dinner when you're planning to head out for a long run in the morning.

You can make a big pot for the whole week and it can even be frozen.

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Nutritional values by clinical dietitian and fitness trainer Noam Bechar:

One serving of sauce (out of 3) weighing 250g contains:

Vegan Bolognese

Prep time 5 minutes

Cook time 30 minutes

Total time 35 minutes

Servings 3 servings

Ingredients

• 1 tbsp olive oil
• 1 onion
• 1 carrot
• 2 celery stalks
• 3 tbsp tomato paste
• 200 g crushed tomatoes 2 cups
• 100 g soy flakes (TVP) cup
• 1 tsp sugar
• 1 tsp soy sauce
• 1/2 tsp chili flakes optional
• bay leaves
• pinch citric acid
• 2 minced garlic cloves
• 1 cup water

Instructions

1. Finely chop the onion, carrot, and celery stalks and sauté with a tablespoon of olive oil on low heat for about 4-5 minutes until the onion browns slightly. Add the sugar, teaspoon of chili flakes, citric acid, and a bit of salt to taste.
   
2. Add the cup of soy flakes and mix well until the flakes are thoroughly coated with the oil.
   
3. Fry for another 3-5 minutes while stirring to prevent the flakes from burning.
4. Add the tomato paste, crushed tomatoes, garlic, and bay leaves, and pour one cup of water over it.
5. Mix well and cover.
6. Cook for about half an hour with a lid on low heat. If it lacks liquid during cooking, you can add a tablespoon or two.
   
7. 

Recipe Video