Protein-Packed Vegetarian Penne Bolognese – Meal Prep Friendly Recipe

Featuring TVP & high-protein pasta this meal is packed with protein – 32g per serving in fact! Making it a great option for a post-workout meal, and since it is meal prep-friendly, you can store or freeze the extra serves for later!

We also have some hidden vegetables in here, with a blended sauce made from carrots, onion, tomato & zucchini – definitely getting some variety and several serves of vegetables in this recipe!

Serves 5

Nutrition Info: 396kcal, 32.1g protein, 4.8g fat, 51g carbs

Ingredients:

  • 2 tsp olive oil
  • 1 onion, roughly chopped
  • 3 carrots, diced
  • 1 small zucchini, diced
  • 4 cloves garlic, finely diced or minced
  • 2 tbsp tomato paste
  • 1 tbsp dried Italian herbs
  • 200g whole tomatoes (1 can)
  • 100g button mushrooms, sliced
  • 1 small capsicum, diced
  • 1 cup of TVP (textured vegetable protein), add 1 cup of boiling water to rehydrate with 1 vegetarian stock cube (optional)
  • 375g Vetta High Protein Penne Pasta
  • fresh basil, chopped
  • Cheese (optional, e.g. parmesan)
  • Spinach to serve

Method:

  1. In a large saucepan, boil water with a dash of salt, for cooking the pasta. Cook as per instructions on the package.
  2. In another large, saucepan, add a tsp olive oil and bring up to a medium-high heat. Add the chopped onion in and cook until soft. Followed by 2 of the carrots & the zucchini. Cook for 4-5 minutes. Add garlic and cook for a minute, before adding the tomato paste and Italian herbs, mixing together, followed by the canned tomatoes. Cook for another 3-4 minutes, before removing from the heat. Allow to cool away from the stove, add to a heat-safe blender, and allow to cool further.
  3. Heat up the same pan again, add another tsp of olive oil, before adding the mushrooms, carrots, and TVP, stir, and cook for 5 minutes.
  4. Once the sauce has cooled up a bit, blend at a low speed until the sauce thickens.
  5. Pour this mixture into your pan along with the other ingredients and the basil, and allow the sauce to bubble for another 5 minutes.  chopped tomatoes, stir well. Bring to a boil and then immediately down to a simmer. Crumble in the vegan beef or veg stock cube (if using). Cook for around 5 minutes.
  6. Serve your pasta along with bolognese and your choice of cheese toppings, spinach, and season with salt and pepper, to taste.
  7. Split between 5 bowls, Enjoy!

 

Recipe by Samantha Staines, ALL Bodies Dietitian & APD

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