Protein-Packed Vegan Bolognese with Beans and Tofu
A heartening, fiber-rich Italian dish combining leftover vegan bolognese sauce with white beans, crumbled tofu, and a light handful of whole-grain pasta.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Kathrin + Lila
Kathrin created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Bring a small pot of salted water…
- 01
Bring a small pot of salted water…
Bring a small pot of salted water to a boil over high heat. Add the whole-wheat pasta and cook for 8 to 10 minutes, or until al dente. Drain and set aside.
Look for: al dente
Tap card to mark done - 02
Place a medium saucepan over medium heat
Place a medium saucepan over medium heat. Add the leftover vegan bolognese sauce, drained white beans, and crumbled firm tofu.
Tap card to mark done - 03
Stir the mixture gently and heat for…
Stir the mixture gently and heat for 5 to 7 minutes until hot throughout, with small bubbles gently breaking the surface.
Look for: hot throughout, with small bubbles gently breaking the surface
Tap card to mark done - 04
Add the cooked pasta to the saucepan…
Add the cooked pasta to the saucepan with the bolognese and bean mixture, tossing gently for 1 minute to allow the flavors to combine.
Allow: 1 minute
Tap card to mark done - 05
Transfer the mixture to a shallow bowl…
Transfer the mixture to a shallow bowl and garnish with freshly chopped basil before serving.
Ready when: everything is assembled and ready to enjoy
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