This protein-packed Vegan Black Bean Bolognese Pasta is rich with 17 grams of plant-based protein and 13 grams of fiber to optimize your health and wellness. Your family will feel nourished and satiated after eating this well-balanced, filling meal full of flavor and vegetables. Incorporating the black beans into the pasta sauce adds iron and protein. The vitamin C from the tomatoes enhances the absorption of the iron making this meal a nutrient-rich, immune-supporting feast. Get ready for a new family-favorite, go-to weekly recipe. Bonus: You'll also get B12 if using the nutritional yeast for a vegan "cheese-like" topping.
Author: Sarah Koszyk, MA, RDN
Recipe type: Pasta
Cuisine: Mediterranean
Serves: 4
Ingredients
½ pound (8 ounces) pasta
1 Tbsp olive oil
1 red onion, peeled and diced
1 carrot, peeled and diced
1 celery stalk, diced
2 garlic cloves, minced
1 tsp oregano
½ tsp red chili flake
1 rosemary sprig, chopped
2 bay leaves
⅓ cup red wine
1 Tbsp tomato paste
1 15-ounce can black beans
1 14.5-ounce can no salt diced tomatoes
Salt and pepper to taste
Toppings:
Nutritional yeast
Fresh parsley, chopped
Instructions
In a large pot, bring 2 quarts of water to a boil. Add the pasta and cook according to the box.
Once the pasta is cooked, drain in a colander.
While the pasta is cooking, over medium heat, in a large pot, heat the olive oil. Add the onion, carrot, and celery. Cook for 5-7 minutes stirring often.
Add the garlic, oregano, chili flakes, rosemary, and bay leaves. Cook for 2 minutes and stir.
Add the wine and cook for 1 minute. Stir.
Add the paste, beans, and tomatoes. Stir. Bring to a simmer, cover, and cook for 20 minutes, stirring occasionally. Smash the beans with the back of a spoon or potato masher.
Add the pasta to the sauce and serve.
Optional: top with nutritional yeast or chopped fresh parsley, as desired.