I am now starting a new series of recipes with the theme "Easy and cheap everyday food". Prices are now rising everywhere at a wild pace, but fortunately many vegan foods are really inexpensive to prepare. And it's also healthy!
The first recipe in the series is this super easy vegan bolognese sauce that we make with soy meal and lentils. The recipe is high in protein and fiber. Lentils bring not only protein to the sauce, but also flavor - without them, the end result is not as good.
You can prepare a large (e.g. double) batch of the sauce at once if you want it to last for several days. You can also freeze some.
This is such a simple dish that even a beginner can do it.
In this article
- Equipment needed
- Ingredients needed
- What will be the price of the dose
- This is how you make the sauce
For this recipe you will need:
- for a large pot of pasta
- a slightly smaller pot (or high-sided frying pan) for the sauce
- and preferably with a hole so that the pasta cooking water can be easily poured out
Only basic ingredients are used in the recipe, so all the ingredients may be found in your cupboard right now! You will need:
- dark soy meal
- (red) lentils
- tomato paste
- a couple of carrots
- for spices, salt, black pepper, onion and garlic powder, ground coriander, oregano, basil and dark balsamic sauce
The carrot is by no means necessary and the sauce is really good without it. On the other hand, carrot makes the sauce healthier and more fiber-rich, so it's worth adding it if you happen to find it in the cupboard.
What will be the price of the dose
I will also list the average prices of the ingredients here.
Note: I do not include spices in the total cost, because they are very basic spices that you probably already have. And if you can't find them, you can get them really cheaply for around 0.5? per spice bag.
If you have to buy a new spice, it will be used in many other dishes anyway. Especially if you follow this blog of mine?
I list the price of the dark balsamic sauce per whole bottle, because I don't assume that it is available ready-made in every household. However, it is a good and inexpensive product, which will later be a pleasure in many other dishes.
- 500 g of spaghetti = 1 ?
- 2 dl soy meal = 0.55 ?
- 1 crushed tomato = 0.95 ?
- 1 dl red dried lentils = 0.35 ?
- 2 carrots = 0.25 ?
- dark balsamic vinegar = 1.89 ? / bottle
Total price of the recipe: 2.49 ? i.e. 0.62 ? per serving, assuming the recipe makes enough for four people.
This is how you make the sauce
As I already mentioned above, this is a super easy recipe. All you have to do is grate the carrots and then add all the ingredients to the pot and boil them for about 15 minutes.
And best of all, you can add the ingredients to the pot in any order. Easy!
Serve pasta and sauce this easy vegan parmesan with.Tulosta
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