Simple 6-Ingredient Tofu Bolognese
This delicious plant-based 6-ingredient tofu bolognese recipe is a great weeknight meal. It’s easy and quick to make and perfect for those wanting a simple yet delicious meat-free meal with spaghetti.
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This quick and easy tofu bolognese recipe is nutriotious, hearty and can be ready in under 30 minutes! Don’t forget to Pin this recipe for later when you need a fast and simple dinner idea!
What are the Health Benefits of Tofu Bolognese?
Tofu is a versatile, plant-based staple made from soybeans that offers an impressive range of nutritional benefits. Naturally gluten-free, low in calories, and rich in high-quality complete protein, tofu provides all nine essential amino acids your body needs for repair and energy. It also delivers important minerals like calcium, iron, and magnesium, supporting healthy bones, steady energy levels, and overall wellbeing.
Thanks to its mild flavour and variety of textures – from silken to extra-firm – it works beautifully in both sweet and savory recipes while absorbing seasonings with ease. Tofu is also rich in isoflavones, compounds linked to improved heart health, reduced LDL cholesterol, and potential anti-inflammatory benefits. Whether blended into smoothies, crisped in a stir-fry, or baked into hearty dishes, tofu is a nutrient-dense, gut-friendly ingredient that makes transitioning to a plant-based diet much easier.
What Can You Substitute for Meat in Bolognese?
If you’re new to cooking vegetarian or vegan meals then you may know how daunting it can be to try to find a suitable substitute for meat in bolognese. Generally, you can substitute the meat in bolognese with chopped or crumbled tofu, lentils, tempeh, mushrooms, jackfruit or plant-based meat alternatives bought from the store. Personally, I try to stick to natural ingredients when looking for meat-free ingredients. I try not to buy store-bought plant-based mince meat or similar products because there are so many health benefits for eating the whole foods mentioned above. Lentils, for example, are also packed with nutrients, such as folate, potassium and magnesium and offer multiple health benefits, from lowering blood pressure, to boosting hearth health and supporting gut health. You might also want to try this easy vegetarian lentil bolognese recipe.
6-Ingredient Tofu Bolognese Recipe
Serves: 2 | Cooking Time: 25 mins
Ingredients
200g spaghetti
200g firm tofu
1 tin chopped tomatoes (400g)
1 small onion, finely chopped
2–3 garlic cloves, minced
A handful of fresh basil leaves, torn
2 tbsp olive oil (divided)
Salt & black pepper to taste
Once cooked, you can also flavor this tofu bolognese recipe with chili flakes, nutritional yeast or Parmesan depending on your preference.
How to Make Quick and Easy Tofu Bolognese
Step 1: Prepare the tofu
Start by pressing the tofu to remove excess water – this helps it crisp up beautifully. Cut into cubes or crumble it into bite-sized pieces, then season lightly with salt and pepper. Fry the tofu in 1 tablespoon of olive oil until golden on all sides and a little crunchy at the edges. Set aside, and take a moment to enjoy that sizzling aroma – it’s going to make your sauce taste even better.
Step 2: Cook the Spaghetti
Bring a large pot of salted water to a boil and cook the spaghetti until just al dente. Reserve half a cup of the pasta water before draining – this will help marry the sauce and pasta beautifully.
Step 3: Make the Sauce
In the same pan you fried the tofu, add the remaining tablespoon of olive oil. Sauté the onion until soft and translucent, then toss in the garlic (and chili flakes if you like a bit of heat). Pour in the tinned tomatoes, season with salt and pepper, and let it simmer gently for 10-15 minutes. The sauce will thicken slightly and deepen in flavor.
Step 4: Combine the Spaghetti and Bolognese
Stir the crispy tofu and fresh basil into the sauce, letting the flavors mix together for a minute. Add the cooked spaghetti, tossing it in the sauce and adding a splash of the reserved pasta water if it feels too dry.
Step 5: Serve & Enjoy
Plate the pasta with extra torn basil on top, a drizzle of olive oil, and a sprinkle of nutritional yeast or Parmesan if you like. Of course, if you want to make this a vegan dish then skip the Parmesan or use a vegan dairy-free Parmesan like this one. Now it’s time to sit down and tuck in – enjoy!
