Use your noodle: Bolognese sauce adds a hearty flavor to any pasta or lasagna

THOUGH MANY OF us grew up thinking that pasta is a fattening starch with no healthful benefits, today we know it is nutritious, low in fat and full of complex carbohydrates, protein and minerals.

Topped or tossed with a sauce vegetables and soy products, it one of the most balanced main courses you can eat.

Our Bolognese sauce is a vegetarian version of meat sauce that will appeal especially to transitional vegetarians who might be missing a thick sauce on their pasta. We've replaced the ground beef with whole-grain tempeh, which has a similar texture. And the sauce is not only healthy but quick and easy to make as well.

Use this recipe to whip up a stress-free, flavor-rich meal in the same amount of time that it takes to boil the water for your pasta.

Bolognese Sauce

6 SERVINGS 30 MINUTES OR LESS

8 oz. whole-grain tempeh
2 Tbs. olive oil
1 medium onion, finely
  chopped
2 cloves garlic, minced
1 Tbs. soy sauce or tamari
28-oz. can crushed tomatoes
  in puree
1 cup tomato puree
2 Tbs. chopped fresh basil or
  2 tsp. dried
2 Tbs. chopped fresh parsley
2 tsp. dried oregano
1 small bay leaf

1. Using your hands, crumble tempeh into fine pieces. Set aside.

2. In large saucepan, heat oil over medium heat. Add onion and cook, stirring often, until golden, about 5 minutes. Add garlic and cook, stirring often, 15 seconds. Stir in tempeh, 1 cup water and tamari. Bring to a boil. Reduce heat, cover and simmer 5 minutes. Remove cover and simmer until liquid is reduced and tempeh begins to sizzles.

3. Add remaining ingredients to tempeh mixture and mix well. Cover and simmer sauce 10 minutes. Season to taste with salt and pepper.

PER SERVING: 181 CAL; 10G PROT; 7G TOTAL FAT (1G SAT, FAT); 24G CARB; 0 CHOL; 358MG SOD; 6G FIBER

VT recipe        181 calories    7 grams fat
Typical recipe   354 calories   20 grams fat

COPYRIGHT 2002 Vegetarian Times, Inc. All rights reserved.
COPYRIGHT 2008 Gale, Cengage Learning