this one’s a keeper (i swear!)
Table of contents
About this Recipe
I made this tofu and lentils bolognese because I desperately wanted comfort food without IBS aftermath. It’s a weeknight savior: one pan, no weird ingredients, and no oniony tears. Packed with protein, fibre, and gut-happy nutrients, this dish is ideal for anyone who wants hearty pasta without feeling like a balloon after.
Ingredient Notes & Substitutes
Tofu – Firm tofu crumbled into small bits makes a great protein-rich, chewy meat sub. Choose plain and unflavored or smoked if you fancy.
Champignon mushrooms – Adds umami depth and texture. Brown ones work best but white button also do the job.
Brown lentils (cooked) – A can of soft, hearty legumes; rinse them really well to remove excess FODMAPs.
Crushed walnuts (optional) – For a nice bite and healthy fats; skip if nut-free or sensitive.
Nutritional yeast – Adds cheesiness and umami; a vegan must-have.
Passata – Smooth tomato base without additives; easy on digestion.
Red wine or balsamic vinegar – Adds acidity and richness; use either based on taste or pantry stock.
Thyme leaves (or other herbs) – Fresh or dried; feel free to swap with basil or oregano.
Pasta of choice – Go gluten-free if needed; rice, quinoa or red lentil pasta works great. The spelt ones(with gluten) worthy too.
Recipe card with notes
Quick Tofu and Lentils Bolognese
Equipment
- Pan
- Pot
- Strainer
Ingredients
- 200 g firm tofu (crumbled)
- 100 g champignon mushrooms (small cubes)
- 1 can (310g) cooked brown lentils ((washed and drained))
- 1/4 cup crushed walnuts (optional)
- 2 tsp salt
- 1/2 tsp paprika
- 1 tsp oregano
- 2 tbsp nutritional yeast
- 1.5 cup passata
- 1/2 cup water
- 2 tbsp red wine or balsamic vinegar
- 2 tbsp tomato paste
- Thyme leaves (or basil, oregano)
- 250 g pasta of choice
- 1/2 cup reserved pasta water (or warm water)
Instructions
- Sauté mushrooms – In a wide pan over medium-high heat, add olive oil and once hot, toss in the mushrooms. Stir-fry until golden.
- Add tofu – Crumble in the tofu and cook for about 7 minutes until golden and slightly crispy.
- Mix in lentils and spices – Add lentils, salt, paprika, oregano, and nutritional yeast. Stir until combined.
- Build the sauce base – Add 1 cup of the passata, 1/2 cup water, 1 tbsp vinegar, tomato paste, and thyme. Stir well.
- Simmer sauce – Let it bubble on medium heat for about 8 minutes, stirring occasionally. Reduce heat if it gets too aggressive.
- Cook the pasta – Meanwhile, boil your pasta as per the instructions. Save 1/2 cup of the pasta water before draining.
- Finish the sauce – Add the remaining 1/2 cup passata and 1 tbsp vinegar to the pan. Stir for 1 minute.
- Combine pasta – Toss in the cooked pasta and reserved water. Mix until everything’s well-coated.
- Taste and serve – Adjust seasoning and serve topped with nutritional yeast or vegan parmesan.
Notes
- You can store the sauce separately and cook pasta fresh each time for best texture.
- For IBS: rinse canned lentils thoroughly and skip walnuts if they feel too heavy.
- Leftovers taste even better the next day—hello meal prep hero.
- To make it gluten-free: use certified gluten-free pasta such as rice, quinoa, or lentil-based varieties. Double-check all packaged ingredients like tomato paste or vinegar to ensure they’re gluten-free too.
