High-Protein Vegan Ragu Recipe (2024)

This vegan ragu is delicious with any grain! Drizzle with my Falafel Sauce mixed with whole-grain mustard! Or this Creamy Nut-Free Dressing.

👩🏼‍🌾 Ingredients

The ingredients are very versatile. There are many options listed in the recipe card.

• Eggplant, mushrooms, or a mixture of both
• Red, green, or brown lentils
• Rice, pasta, farro, quinoa, polenta, or a different grain for serving
• Vegetable broth
• Harissa (optional)
• Tomato paste
• Onion
• Garlic
• Lemon
• Sun-dried tomatoes
• Kalamata olives
• Crushed red pepper (optional)
• Parsley

See the recipe card for quantities.

🥫 Substitutions

• Eggplant - substitute with an equal amount of mushrooms (oyster, cremini, portabella, or shiitake)
• Lentils - use red, brown, or green lentils. Brown and green will require more water or broth as needed. Cook them until al dente for a more chunky vegan ragu.
• Harissa substitute: Use 1 teaspoon smoked paprika + 2 tablespoons soy sauce or tamari + 2 additional tablespoons tomato paste instead.
• Walnuts - optional for adding a tasty crunch and heart-healthy omega-3s.
• Season with a splash of lime juice for a tang!
• Adding oil from the sun-dried tomatoes is excellent for developing a creamy texture and more flavor. I typically add about 2 tablespoons (optional).
• Dried herbs - add about 1 teaspoon each of dried oregano and basil as desired
• For serving - pasta, rice, quinoa, polenta, or farro

For more protein-packed recipes, visit my Vegan Protein Meals page.

📖 How to Make Vegan Ragu

For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.

Step 1. Transfer the eggplant to a food processor. Pulse until finely chopped. You may need to do this in batches.

Step 2. Combine the eggplant, red lentils, onion, garlic, and broth in a large skillet. Bring to a boil over medium-high heat. Reduce the heat to low, and simmer for about 20 minutes, or until the lentils are cooked, adding more broth or water as needed to keep the lentils submerged in liquid.

Step 3. Meanwhile, in the same food processor as the eggplant, blitz the sauce ingredients. Combine the sun-dried tomatoes, tomato paste, harissa, olives, garlic, lemon juice, crushed red pepper, and maple syrup.

Step 4. Transfer the sauce ingredients to the cooked eggplant and lentil mixture. Add 1 cup of the pasta cooking water, or plain water and stir to incorporate. Cook until warmed through, adding more water, or oil from the sun-dried tomatoes, as needed until the desired consistency.

Step 5. Add walnuts, if using. Mix well to fully incorporate.

Step 6. Seasonwith pepper and adjust maple syrup to taste. Garnish with parsley. Serve with pasta, polenta, or a grain of your choice.

✔️ Expert Tips

• Toast the walnuts before chopping them for even more flavor. I prefer to use raw walnuts as heat may damage their healthy fat, reducing their nutrient content.
• Meal prep a large batch of vegan ragu and serve it with polenta one day, and pasta the next. This way you have two healthy dinners and you only cook once!
• Storage: Refrigerate leftover Vegan Ragu in an airtight container for up to 5 days.

Is eggplant healthy?

Eggplant appears to be neuroprotective and may help preventParkinson's disease based on an unidentified phytonutrient.
Eggplants may also offer protection against the development of cancer, as they have been shown to have a high capacity to bind to carcinogenic bile acids, which help remove bile acids from the body.
As with nearly all vegetables, variations in preparation methods may dramatically change the bioavailability of their health-promoting components. This vegan ragu recipe uses a cooking method that helps preserve the health-promoting effects of eggplant.

What is the difference between a Bolognese and a ragù?

Bolognese sauce, also known as "ragù alla bolognese," originates from the city of Bologna in northern Italy. It is a specific type of ragù that has become popular worldwide.
It tends to have a thicker and creamier texture and traditionally uses finely chopped or ground beef, sometimes mixed with pork or pancetta (Italian bacon). Ragù, on the other hand, can refer to a broader category of Italian meat-based sauces that may include various types of meat such as beef, pork, veal, or a combination of these.
Bolognese sauce is traditionally served with flat pasta like tagliatelle or fettuccine, whereas ragù can be served with various types of pasta, polenta, or used in other dishes such as lasagna.

What are the ingredients in a traditional ragù sauce?

Aromatics: onions, carrots, and celery, finely diced – known as "soffritto"
Tomatoes: crushed or pureed tomatoes
Wine: red or white wine (to deglaze the pan after browning the meat)
Broth: beef or chicken broth
Herbs and Spices: bay leaves, thyme, oregano, and sometimes a pinch of nutmeg or cinnamon
Milk or Cream: a small amount is sometimes at the end for creaminess

Vegan Ragu

Nisha Melvani

Over 30 grams of plant-based protein, this easy vegan ragù recipe combines delicious vegetables and spices to create a healthy vegan dinner. Serve with pasta, polenta, or any grain!

Nutrition

Calories: 591kcal | Carbohydrates: 117g | Protein: 32g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 258mg | Potassium: 1693mg | Fiber: 25g | Sugar: 15g | Vitamin A: 640IU | Vitamin C: 30mg | Calcium: 121mg | Iron: 10mg

This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.