Healthy Bolognese Recipe
created by
Bridget M. 11/22/2023
"Eggplant and tempeh bolognese with spaghetti squash and a sprinkle of cheese"
"Its great to see that you indeed did the tempeh bolognese with eggplant with the leftovers from the spaghetti squash The sprinkle of cheese adds a bit of healthy fats and lots of deliciousness it was a good call! Great mix of fiber and protein."
See commentsIngredients
- 1 medium spaghetti squash
- 1 large eggplant, diced
- 1 cup tempeh, crumbled
- 2 cups tomato sauce (low-sugar)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
- 1/2 cup shredded low-fat cheese (optional)
- Fresh basil for garnish (optional)
Instructions
- Preheat your oven to 400°F (200°C).
- Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with olive oil, salt, and pepper. Place cut-side down on a baking sheet and roast for 30-35 minutes until tender.
- In a large skillet, heat a tablespoon of olive oil over medium heat. Add the diced eggplant and cook for about 5-7 minutes until softened.
- Add the crumbled tempeh to the skillet and cook for another 5 minutes, stirring occasionally.
- Pour in the tomato sauce, garlic powder, onion powder, salt, and pepper. Simmer for 10-15 minutes to allow flavors to meld.
- Once the spaghetti squash is done, use a fork to scrape out the strands and place them on plates.
- Top the spaghetti squash with the eggplant and tempeh bolognese. Sprinkle with cheese if desired and garnish with fresh basil.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 250 kcal |
| Protein | 15g |
| Carbohydrates | 30g |
| Fiber | 8g |
| Sugar | 6g |
| Added Sugar | 2g |
| Fat | 8g |
| Saturated Fat | 3g |
Health Benefits
This Healthy Bolognese Recipe is rich in fiber from the spaghetti squash and eggplant, which aids digestion and keeps you feeling full. Tempeh provides a great source of plant-based protein, making it suitable for vegetarian and vegan diets. The dish is low in added sugars and unhealthy fats, aligning well with Mediterranean and plant-based eating plans. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side salad dressed in lemon and olive oil for added nutrients.
- Pair with a glass of sparkling water with lemon for a refreshing drink.
- Garnish with extra fresh herbs for enhanced flavor.
Recipe Variations and Adjustments
healthy bolognese recipe
For a traditional bolognese flavor, add Italian herbs like oregano and thyme, and consider using ground turkey or beef instead of tempeh.
FAQs About This Recipe
Can I make this recipe ahead of time?
Yes, you can prepare the bolognese sauce in advance and store it in the refrigerator for up to 3 days.
Is this recipe gluten-free?
Yes, if you use spaghetti squash and ensure your tomato sauce is gluten-free.
Can I freeze leftovers?
Absolutely! The bolognese sauce freezes well for up to 3 months.
What can I use instead of tempeh?
You can substitute tempeh with lentils or ground turkey for a different protein source.
How do I know when the spaghetti squash is done?
The squash is done when you can easily pierce the skin with a fork and the flesh is tender.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Bolognese Recipe for its perfect balance of flavor and nutrition. The combination of eggplant and tempeh not only provides a hearty texture but also packs in protein and fiber, keeping you satisfied longer. It's a versatile dish that can be enjoyed at home or on the go, making it ideal for meal prep. Plus, the sprinkle of cheese adds a delightful touch of creaminess without compromising your health goals. Enjoy a comforting meal that feels indulgent while supporting your weight loss journey!
Recipe created by Fitmate Coach; inspired by Bridget M.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Eggplant and tempeh bolognese with spaghetti squash and a sprinkle of cheese"
"Its great to see that you indeed did the tempeh bolognese with eggplant with the leftovers from the spaghetti squash The sprinkle of cheese adds a bit of healthy fats and lots of deliciousness it was a good call! Great mix of fiber and protein."