Spaghetti Bolognese is probably one of the most popular dishes worldwide.
I fondly remember when I was a child, I always looked forward to spaghetti Bolognese at home, or as my stepdad always said, “spaghetti with sugo.” Back then, it was cooked with ground beef and pork, but today I love my own vegan version. It takes me back to my childhood and shows me that cooking doesn't necessarily have to follow a recipe strictly.
There are numerous variations of this dish, with meat, soy, lentils, fresh tomatoes, and various spices. In Italy, every family has its own secret recipe.
Even though time marches on and my eating habits have changed from omnivorous to vegan, I wouldn't want to miss this dish and the memories associated with it.
What memories do you have when you think of spaghetti Bolognese?
According to my research, classic Bolognese is not a traditional tomato sauce, but a slowly simmered ragù made from finely chopped beef, vegetables, and red wine. In Italy, it is cooked for hours and preferably served with tagliatelle. Original recipes usually do not use canned tomatoes, but prefer fresh San Marzano tomatoes because of their sweet and aromatic flavor.
Its history dates back to the 18th century, when it was first prepared in the Emilia-Romagna region of northern Italy. Originally called “Ragù alla Bolognese,” it was actually a simple dish for farmers and workers.
Italian cuisine is renowned for its ingredients. Good olive oil, fresh herbs, sun-ripened tomatoes—without these ingredients, it would be unthinkable. I still remember a special childhood experience with Italian breakfast cuisine.
My brother and I were still very young when we visited our uncle in Germany with our mother. I liked my uncle; he was always very funny and had a completely different way of dealing with things in life. He was living there with his Italian girlfriend at the time, and I had a surprise on the very first morning. When I walked into the kitchen, I stood rooted to the spot. I can only guess at the expression on my face today, but I'm sure it was a mixture of amazement and uncertainty. The table was lavishly set, and I saw grilled vegetables, olives, antipasti, fried bacon, even bratwurst, and many other things I didn't recognize. For me, who was used to cornflakes or bread and jam, it seemed like a breakfast from another world.
My uncle had gone to so much trouble, and my mother's look told me that I shouldn't complain. I didn't want to disappoint anyone, so I cautiously tried a little, but not too much. Although I didn't like this hearty breakfast, I will remember it fondly. Not the smell of grease in my nose or the taste of antipasti in the morning, but my uncle's efforts to make us happy with this gesture.
For 5 people
150-200 g dry soy mince
750 ml vegetable soup
2 onions
2 garlic cloves
150 g carrot
200 g celery
Salt
Pepper
1 tbsp smoked paprika
Caraway seeds (optional)
Thyme
Marjoram
Basil
Oregano
1 Bay leaf
2 tablespoon tomato paste
250 g strained tomatoes (canned)
Liquid smoke to taste
Oil for frying
cornstarch + water to thicken, if needed
1) Prepare the soy:
Bring 500 ml vegetable stock to the boil with paprika, salt, pepper, thyme, caraway, and marjoram. Add the dry soybeans, remove the pot from the heat, cover, and leave to soften for 10 minutes, then strain. Allow to cool briefly and squeeze out as much liquid as possible.
2) Prepare the vegetables:
Wash, peel, and finely grate the carrots and celery. Peel the onion and garlic, and finely dice the onion.
3) Prepare the sauce:
Sauté the onion in oil. Add the carrots and celery and continue to sauté briefly. Add the prepared soy, tomato paste, strained tomatoes, remaining vegetable soup, and a little water if necessary. Season with salt, pepper, marjoram, basil, oregano, and thyme. Add the bay leaf and press in the garlic. Simmer gently for 30 minutes.
4) Season to taste and thicken:
After 30 minutes, season the sauce to taste and refine with liquid smoke. If necessary, thicken with cornstarch and water.
If you don't want to use liquid smoke, feel free to use some smoked paprika powder instead.
Best served with freshly cooked spaghetti.
With up to 38-40% protein content in dried form, soy provides all nine essential amino acids.
Omega-3 and omega-6 fatty acids in particular support the heart and circulation.
These promote digestion and help regulate cholesterol levels.
Soy can help maintain bone density.
Isoflavones, the secondary plant compounds in soy, can have a mitigating effect on women going through menopause.
Yes, I know there are also critical voices regarding soy, for example with regard to the environment. Rainforest deforestation and the resulting climate damage. If you are interested in the environmental issues surrounding soy, please read my article. "How soy damages the climate" In it, I share my research on this topic and also address two preconceptions.
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