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Savory High Protein Tempeh Bolognese Recipe Easy Healthy Dinner Idea

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A hearty, protein-packed tempeh bolognese that transforms a plant-based ingredient into a satisfying, flavorful meal perfect for busy weeknights.

Ingredients

Scale
  • 8 ounces (225 g) tempeh, finely crumbled
  • 2 tablespoons olive oil
  • 1 medium yellow onion, finely chopped
  • 3 garlic cloves, minced
  • 1 large carrot, grated
  • 1 celery stalk, finely diced
  • 2 tablespoons tomato paste
  • 1 (14 oz/400 g) can crushed tomatoes
  • 1/2 cup (120 ml) vegetable broth
  • 1/4 cup (60 ml) red wine (optional)
  • 1 tablespoon soy sauce or tamari
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • Salt and pepper to taste
  • Fresh parsley or basil, chopped, for garnish
  • Optional: red pepper flakes for heat

Instructions

  1. Finely chop the onion, celery, and garlic; grate the carrot; crumble the tempeh into small, bite-sized pieces. This should take about 10 minutes.
  2. Heat 2 tablespoons of olive oil in a large skillet over medium heat until shimmering but not smoking.
  3. Add the chopped onion, celery, and carrot. Cook for 5-7 minutes, stirring occasionally, until softened and slightly golden.
  4. Stir in the minced garlic and crumbled tempeh. Cook for 7-8 minutes, stirring frequently, until the tempeh is golden brown and has a nice texture.
  5. Stir in the tomato paste, smoked paprika, oregano, basil, salt, pepper, and soy sauce. Cook for 2-3 minutes to toast the tomato paste and deepen the flavors.
  6. Pour in the crushed tomatoes, vegetable broth, and red wine (if using). Stir well to combine and bring to a gentle simmer.
  7. Reduce heat to low and simmer uncovered for 15-20 minutes, stirring occasionally until the sauce thickens and flavors meld. Add a splash of broth or water if too thick.
  8. Taste and adjust seasoning with salt, pepper, or red pepper flakes. Stir in fresh herbs now or just before serving.
  9. Serve the sauce over pasta, zoodles, or roasted vegetables. Garnish with fresh parsley or basil.

Notes

Use firm, nutty-flavored tempeh for best results. Toast tomato paste to unlock deep umami flavor. Browning tempeh well is key for meaty texture. For gluten-free, use tamari and gluten-free broth. Add coconut milk for creaminess or lentils for extra protein. Sauce can be blended for smoother texture.

Nutrition

Keywords: tempeh bolognese, high protein, vegetarian, vegan, healthy dinner, plant-based, easy recipe, gluten-free option

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