Soy Bolognese (with hidden veggies)

A hearty, comforting pasta sauce that’s perfect for picky eaters. The finely grated carrots blend into the tomato sauce, adding extra nutrients while keeping the texture familiar. Made with soy granules, this plant-based bolognese is rich in protein and easy to love.

Ingredients

150 g soy granules (textured vegetable protein)
1 large onion, finely diced
2 medium carrots, finely grated
1 garlic clove, minced
2 cans chopped tomatoes (2 × 400 g)
2 tbsp soy sauce
80 g tomato paste (about 4 tbsp)
1 tbsp vegetable broth powder
1 tbsp sweet paprika powder
1 tsp dried thyme
1 tsp dried oregano
2 bay leaves
1 small splash maple syrup
Salt and pepper to taste
Oil

Instructions

1. Place the soy granules in a bowl and cover with hot water. Let soak for about 15 minutes, then drain and squeeze out excess liquid.
2. Meanwhile, heat a little oil in a large pan over medium heat. Add the diced onion and cook until soft and translucent.
3. Add the drained soy granules to the pan and sauté for a few minutes.
4. Stir in the soy sauce, tomato paste, minced garlic, and grated carrots, and cook for about 2 minutes.
5. Add the chopped tomatoes, 250 ml water, vegetable broth powder, paprika, basil, thyme, oregano, and bay leaves.
6. Let the sauce simmer gently for about 20 minutes, stirring occasionally.
7. Finish with a small splash of maple syrup, and season with salt and pepper to taste.

Serve with your favorite pasta.

A small note
If you follow a strict whole-food plant-based diet, soy granules might not be considered a perfect whole food. I’m aware of that too.

But when it comes to feeding kids — especially picky eaters — I believe in being practical rather than perfect. Until I manage to convince my son to enjoy my lentil bolognese, this version is a compromise I’m very happy to serve. It’s still plant-based, nutritious, and a meal he genuinely enjoys.

Want to go deeper?
If you’d like to learn how to integrate these principles step by step into your everyday life — without diets or complicated plans — you’ll find more resources here on the blog and in my free ebook and online course.