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Vegan Bolognese⏱ 35 min total
Recipes

Vegan Bolognese

Per 1 serving · 250 g · 15 ingredients

Calories
395
20%
of a 2,000 cal day
  • Protein
    17g
    16% of calories
  • Carbs
    61g
    59% of calories
  • Fat
    12g
    25% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Vegan Bolognese (250 g) has 395 calories, with 17 g of protein, 61 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (59% of calories). It is high in protein (34% DV), dietary fiber (43% DV) and Vitamin A (35% DV). Keep an eye on sodium, which provides 23% of the daily value.

Per 100 g
158cal
medium energy density
Protein per 100 cal
4.3g
Net carbs
49g
carbs minus fiber
Fiber
12g
6.3 g sugar

High in

20%+ of the daily value

  • Protein34%
  • Dietary fiber43%
  • Vitamin A35%
  • Vitamin E30%
  • Vitamin K62%
  • Thiamine42%

Good source of

10–19% of the daily value

  • Vitamin C18%
  • Potassium17%

Watch

20%+ of the daily value

  • Sodium23%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 25 min
  1. 1

    Soak the lentils overnight in plenty of water; drain well before cooking.

  2. 2

    Bring a large pot of salted water to a boil and cook the whole wheat pasta according to package directions. Drain (rinsing is optional) and set aside.

  3. 3

    In a food processor, pulse the soaked, drained lentils until coarsely chopped; set aside. Pulse the mushrooms and sunflower seeds until finely chopped. Finally, pulse the onion until finely chopped.

  4. 4

    Heat olive oil in a large deep skillet over medium-high heat. Add the onion and carrots with a pinch of salt and cook, stirring, until slightly softened, 4–5 minutes.

  5. 5

    Stir in the chopped lentils, mushrooms, and sunflower seeds and cook, stirring, for 2–3 minutes to lightly toast and reduce moisture.

  6. 6

    Blend the tomato sauce with 2 garlic cloves until smooth, then pour into the skillet. Add about 1/2 cup water to loosen; simmer covered over medium heat, stirring occasionally, until the lentils are tender, 10–15 minutes, adding more water as needed. Season with salt to taste; if too thin, stir in a spoonful of tomato paste to thicken.

  7. 7

    Stir in the olives, basil, parsley, remaining smashed garlic clove, and chili powder (if using). Simmer uncovered 1–2 minutes to meld flavors; adjust seasoning.

  8. 8

    Toss the sauce with the cooked pasta and serve hot. (Almond milk is not needed; omit.)

Vitamins & minerals

Amounts for 1 serving (250 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A311 μg
35%
Vitamin C16 mg
18%
Vitamin D0 μg
0%
Vitamin E5 mg
30%
Vitamin K74 μg
62%
Thiamine0.5 mg
42%
Riboflavin (B2)0.3 mg
21%
Niacin5 mg
31%
Vitamin B60.5 mg
38%
Folate (B9)212 μg
53%
Vitamin B120 μg
0%
Pantothenic acid2 mg
39%
Choline50 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium85 mg
9%
Iron5 mg
68%
Potassium808 mg
17%
Magnesium100 mg
24%
Phosphorus306 mg
44%
Zinc3 mg
24%
Copper1 mg
81%
Manganese2 mg
86%
Selenium34 μg
62%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene1,087 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene3,162 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride30 μg—
Fructose2 g—
Galactose0 g—
Glucose2 g—
Glutamic acid4 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene11,348 μg—
Lysine1 g—
Maltose0.1 g—
Methionine0.2 g—
Monounsaturated fats6 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch16 g—
Sucrose2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 395 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 75min
    Walking (3.5 mph)
  • 47min
    Cycling (moderate)
  • 33min
    Running (6 mph)
  • 56min
    Swimming laps

Common questions

How many calories are in Vegan Bolognese?

One serving of Vegan Bolognese (1 serving) has 395 calories, which works out to 158 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Vegan Bolognese high in protein?

It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Vegan Bolognese keto-friendly?

It is hard to fit into a strict keto diet. One serving has 49 g of net carbs and 59% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Bolognese?

523 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan Bolognese?

6.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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