Vegan Black Bean Bolognese Pasta
 
Prep time
Cook time
Total time
 
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:
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
  1. In a large pot, bring 2 quarts of water to a boil. Add the pasta and cook according to the box.
  2. Once the pasta is cooked, drain in a colander.
  3. 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.
  4. Add the garlic, oregano, chili flakes, rosemary, and bay leaves. Cook for 2 minutes and stir.
  5. Add the wine and cook for 1 minute. Stir.
  6. 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.
  7. Add the pasta to the sauce and serve.
  8. Optional: top with nutritional yeast or chopped fresh parsley, as desired.
Nutrition Information
Serving size: 1½ cups Calories: 407 Fat: 5 Saturated fat: 1 Carbohydrates: 77 Sugar: 13 Sodium: 192 Fiber: 13 Protein: 17 Cholesterol: 0
Recipe by Sarah Koszyk at https://sarahkoszyk.com/vegan-black-bean-bolognese-pasta/