High-Protein Vegan Ragu Recipe

Name: Vegan Ragu
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 16 ounces pasta (or 4 1/2 cups cooked polenta or 3 cups cooked rice); 12 ounces eggplant ((about 1 medium) cut into about 2-inch pieces); 2 cups dried red lentils; 1 large yellow onion (small dice); 4 cloves garlic (minced); 4 cups vegetable broth (preferably low sodium); 1 cup sun-dried tomatoes (jarred and preserved in oil); 3 tablespoons tomato paste; 2 tablespoons harissa ((see notes for substitute)); 1/4 cup pitted kalamata olives (rinsed); 4 cloves garlic; 1 large lemon (juice); 1/2 teaspoon crushed red pepper (or to taste); 1 teaspoon maple syrup (or to taste); 1 cup walnut pieces (finely chopped (optional)); 1 1/2 cups water (or pasta cooking water); Freshly ground black pepper (to taste); 1/4 cup chopped parsley (for garnish)

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There are over 30 grams of protein in this Vegan Ragu! This easy recipe combines delicious vegetables, high-protein lentils, and spices to create a satisfying and nutritious dish. Serve with pasta, polenta, or a grain of your choice. Try it out now!

Vegan eggplant and lentil high-protein stew in a white bowl with a mustard-tahini drizzle, avocado, and brown rice.

This vegan ragu is delicious with any grain! Try it with rice and my Falafel Sauce Recipes mixed with whole-grain mustard! Or this served over pasta.

Vegan ragu with eggplant and walnuts over pasta in a gray bowl.

This recipe is a plant-based version of the traditional Italian meat-based ragu sauce. Instead of using ground meat, it uses lentils for over 30 grams of plant-based protein, plus your choice of eggplant or mushrooms for texture and flavor.

Traditional ragu sauce is typically made with tomatoes, onions, carrots, celery, garlic, and various herbs and spices, but I decided to go for an extra burst of flavor. I used sun-dried tomatoes, rich in the antioxidant lycopene, as well as kalamata olives for a Sicilian-style vegan ragu sauce.

This vegan ragu recipe was inspired by my one-pot High-Protein Quinoa & Lentils Without Oil, as well as this Vegan Chili recipe.

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👩🏼‍🌾 Ingredients
🥫 Substitutions
📖 How to Make Vegan Ragu
✔️ Expert Tips
🙋🏽‍♀️ Recipe FAQs
🍽 Related Recipes
👩🏽‍🍳 Made This Recipe?
Vegan Ragu
💬 Comments

👩🏼‍🌾 Ingredients

The ingredients are very versatile. There are many options listed in the recipe card.

Eggplant, sun-dried tomatoes, onion, lemon, vegetable broth, radiatori pasta, red lentils, parsley, crushed red pepper, garlic, tomato paste, harissa, kalamata olives, and vegetable broth on a white backdrop.

Eggplant, mushrooms, or a mixture of both
Red, green, or brown lentils
Rice, pasta, farro, quinoa, polenta, or a different grain for serving
Vegetable broth
Harissa (optional)
Tomato paste
Onion
Garlic
Lemon
Sun-dried tomatoes
Kalamata olives
Crushed red pepper (optional)
Parsley

See the recipe card for quantities.

🥫 Substitutions

Eggplant - substitute with an equal amount of mushrooms (oyster, cremini, portabella, or shiitake)
Lentils - use red, brown, or green lentils. Brown and green will require more water or broth as needed. Cook them until al dente for a more chunky vegan ragu.
Harissa substitute: Use 1 teaspoon smoked paprika + 2 tablespoons soy sauce or tamari + 2 additional tablespoons tomato paste instead.
Walnuts - optional for adding a tasty crunch and heart-healthy omega-3s.
Season with a splash of lime juice for a tang!
Adding oil from the sun-dried tomatoes is excellent for developing a creamy texture and more flavor. I typically add about 2 tablespoons (optional).
Dried herbs - add about 1 teaspoon each of dried oregano and basil as desired
For serving - pasta, rice, quinoa, polenta, or farro

For more protein-packed recipes, visit my Vegan Protein Meals page.

📖 How to Make Vegan Ragu

For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.

Chopped eggplant in a glass food processor.

Step 1. Transfer the eggplant to a food processor. Pulse until finely chopped. You may need to do this in batches.

Red lentils, chopped eggplant, and chopped onion in vegetable broth in a large white skillet.

Step 2. Combine the eggplant, red lentils, onion, garlic, and broth in a large skillet. Bring to a boil over medium-high heat. Reduce the heat to low, and simmer for about 20 minutes, or until the lentils are cooked, adding more broth or water as needed to keep the lentils submerged in liquid.

Harissa, sun-dried tomatoes, kalamata olives, crushed red pepper, and garlic in a glass food processor.

Step 3. Meanwhile, in the same food processor as the eggplant, blitz the sauce ingredients. Combine the sun-dried tomatoes, tomato paste, harissa, olives, garlic, lemon juice, crushed red pepper, and maple syrup.

Eggplant, red lentils, broth, onion, garlic, and red sauce in a large white skillet with a wooden spoon.

Step 4. Transfer the sauce ingredients to the cooked eggplant and lentil mixture. Add 1 cup of the pasta cooking water, or plain water and stir to incorporate. Cook until warmed through, adding more water, or oil from the sun-dried tomatoes, as needed until the desired consistency.

Eggplant, red lentils, broth, onion, garlic, and tomato paste cooking in a large skillet topped with chopped walnuts.

Step 5. Add walnuts, if using. Mix well to fully incorporate.

Vegan ragu with brown rice, avocado, and parsley in a white bowl with a silver spoon.

Step 6. Season with pepper and adjust maple syrup to taste. Garnish with parsley. Serve with pasta, polenta, or a grain of your choice.

✔️ Expert Tips

Toast the walnuts before chopping them for even more flavor. I prefer to use raw walnuts as heat may damage their healthy fat, reducing their nutrient content.
Meal prep a large batch of vegan ragu and serve it with polenta one day, and pasta the next. This way you have two healthy dinners and you only cook once!
Storage: Refrigerate leftover Vegan Ragu in an airtight container for up to 5 days.

🙋🏽‍♀️ Recipe FAQs

Is eggplant healthy?

Eggplant appears to be neuroprotective and may help prevent Parkinson's disease based on an unidentified phytonutrient.
Eggplants may also offer protection against the development of cancer, as they have been shown to have a high capacity to bind to carcinogenic bile acids, which help remove bile acids from the body.
As with nearly all vegetables, variations in preparation methods may dramatically change the bioavailability of their health-promoting components. This vegan ragu recipe uses a cooking method that helps preserve the health-promoting effects of eggplant.

What is the difference between a Bolognese and a ragù?

Bolognese sauce, also known as "ragù alla bolognese," originates from the city of Bologna in northern Italy. It is a specific type of ragù that has become popular worldwide.
It tends to have a thicker and creamier texture and traditionally uses finely chopped or ground beef, sometimes mixed with pork or pancetta (Italian bacon). Ragù, on the other hand, can refer to a broader category of Italian meat-based sauces that may include various types of meat such as beef, pork, veal, or a combination of these.
Bolognese sauce is traditionally served with flat pasta like tagliatelle or fettuccine, whereas ragù can be served with various types of pasta, polenta, or used in other dishes such as lasagna.

What are the ingredients in a traditional ragù sauce?

Aromatics: onions, carrots, and celery, finely diced - known as "soffritto"
Tomatoes: crushed or pureed tomatoes
Wine: red or white wine (to deglaze the pan after browning the meat)
Broth: beef or chicken broth
Herbs and Spices: bay leaves, thyme, oregano, and sometimes a pinch of nutmeg or cinnamon
Milk or Cream: a small amount is sometimes at the end for creaminess