Tofu-Walnut Bolognese
Prep time: 
Cook time: 
Total time: 
Serves: 8 servings
  • 1½ cups walnuts
  • 1 (14 oz) package extra firm tofu
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dried oregano
  • ½ tsp ground cumin
  • ½ tsp cayenne
  • ½ tsp smoked paprika
  • 2 Tbsp nutritional yeast
  • 1½ Tbsp olive oil, divided
  • 1 Tbsp pure maple syrup
  • 2 Tbsp low-sodium soy sauce
  • 4 Tbsp tomato paste, divided
  • ½ onion, diced
  • 4 cloves garlic, minced
  • 1 (28 oz) can of San Marzano tomatoes (whole, peeled tomatoes)
  • ½ tsp salt
  • black pepper, to taste
  • 1 lb dry whole wheat spaghetti
  1. Preheat oven to 375 degrees F. Line a baking sheet with parchment paper and set aside.
  2. Place walnuts in a food processor and pulse until they are a coarse crumb consistency. "Mash" tofu with a fork or your fingers to crumble into a coarse crumb.
  3. In a medium bowl, mix together the spices (garlic powder through smoked paprika), nutritional yeast, 1 tablespoon olive oil, syrup, soy sauce, and 2 tablespoons tomato paste until well-combined. Add the walnuts and tofu; mix well.
  4. Spread on baking sheet in an even layer and bake for 35 minutes, stirring half-way through.
  5. Bring a large pot of water to a rolling boil.
  6. Meanwhile, heat remaining ½ tablespoon olive oil in a sauce pan over medium heat. Once hot, add onions and sauté until tender, 3-4 minutes. Add garlic and stir; cook for 30-60 seconds or until fragrant. Add remaining 2 tablespoons tomato paste and cook 1 minute.
  7. Add tomatoes, salt, and pepper. Bring to a summer and reduce heat to low; simmer for about 30 minutes.
  8. While the sauce simmers and the tofu mixture bakes, cook pasta until al dente during the last 10 minutes or simmering/baking. Drain and keep hot.
  9. Mix the walnuts/tofu into the sauce and serve hot over the cooked spaghetti.
Recipe slightly adapted from Terriann Carty
Nutrition Information
Serving size: ⅛ recipe (about 1½ cups) Calories: 462 Fat: 20.4 Carbohydrates: 57.3 Sugar: 8.4 Sodium: 511 Fiber: 8.8 Protein: 18.1 Cholesterol: 0
Recipe by Prevention RD at