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!
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.
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 Tofu Chili recipe with 35 grams of plant-based protein.
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👩🏼🌾 Ingredients
The ingredients are very versatile. There are many options listed in the recipe card.
- 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.
Step 1. Transfer the eggplant to a food processor. Pulse until finely chopped. You may need to do this in batches.
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.
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.
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.
Step 5. Add walnuts, if using. Mix well to fully incorporate.
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
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.
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.
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
🍽 Related Recipes
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📖 Recipe
Vegan Ragu
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Ingredients
- 16 ounces pasta or 4 ½ 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
For the sauce:
- 1 cup sun-dried tomatoes jarred and preserved in oil
- 3 tablespoons tomato paste
- 2 tablespoons harissa (see notes for substitute)
- ¼ cup pitted kalamata olives rinsed
- 4 cloves garlic
- 1 large lemon juice
- ½ teaspoon crushed red pepper or to taste
- 1 teaspoon maple syrup or to taste
Other ingredients:
- 1 cup walnut pieces finely chopped (optional)
- 1 ½ cups water or pasta cooking water
- Freshly ground black pepper to taste
- ¼ cup chopped parsley for garnish
Instructions
- Cook the pasta, or a grain of your choice, according to the directions on the packet. If using pasta, reserve 1 ½ cups of the pasta cooking water when draining.
- Chop the eggplant: Transfer the eggplant to a food processor. Pulse until finely chopped. You may need to do this in batches.
- Cook the lentils and eggplant: 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.
- Make the sauce: 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.
- Combine: 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.
- Add walnuts, if using. Mix well to fully incorporate.
- Season with pepper and adjust maple syrup to taste. Garnish with parsley. Serve with pasta, polenta, or a grain of your choice.
Notes
-
- Nutrition information includes pasta.
- 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 use about 2 tablespoons (optional).
- Dried herbs - add about 1 teaspoon each dried oregano and basil as desired
- For serving - pasta, rice, quinoa, polenta, or farro
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Emilie says
man oh man this is good!! I just made this tonight. I didn't have tomato paste so I used a lot of extra harissa and it was so good! I will be making this again. Thank you!!
Nisha Melvani, RDN says
Yay! So glad you enjoyed this one! I love eggplant this way. Thank you.
Steve says
Hello - Thank you for your recipes and guidance!
It would be really helpful to be able to right-click on recipes. Currently that is disabled. Thanks
Nisha Melvani, RDN says
Yes. Sorry. My recipes were being stolen otherwise by other sites.
Lareesa says
This is my second time making it, and it turned out great! I need your help with the nutrition information though. You have the break down of carb., cal. , and so forth, but don't put for how much a serving is, is a serving one cup, 12oz., or what? Thankyou in advance. I have a newly dx. diabetic in the family and its nice to see the breakdown in the recipe.
Nisha Melvani, RDN says
Hi. It is for one-sixth of the recipe. The recipe is 6 servings and this is the calculation for 1 serving.
María says
Delicious!!
I wasn't expecting to have so much sauce. I cooked the lentils and eggplant then added the red sauce (sun dried tomatoes, olives, etc).
It looked so nice I ate it by itself!
My 7-year-old had it with a bit of pasta for lunch and by itself for dinner 😊
My husband also said it tasted really good. So I'll be making it again!
Nisha Melvani, RDN says
I'm so glad you gave it a try. It's one of my faves. Glad everyone enjoyed it.
Issa says
What is the tan sauce with black seeds in it in the photo?
Nisha Melvani, RDN says
It is my falafel sauce with old-fashioned mustard added. https://cookingforpeanuts.com/easy-falafel-sauce-recipes/
Jenny says
Easy, delicious, filling, and nutritious!!! This is a recipe I’ll make again. I had it with brown rice, since I had some already cooked, and it was fantastic. Thanks for another super recipe!
Nisha Melvani, RDN says
So happy to read this! Thank you for letting me know!
Tosana Maria Töben says
I made this for the second time this week but I have sooo much of it! And I don't want it to go bad. Do you think I can freeze this? P.s. I feel very grateful I found out about your page and have learned many new delicious recipes:)
Nisha Melvani, RDN says
Hi! Yes you can freeze it. Thank you for being here!
Phil says
I keep coming back to this wonderfully delicious recipe. It’s also so easy to make with the right tools such as a good food processor. I also go a little heavier on the harissa and red pepper flakes; I like a little more heat.
Made it again for the ump-teeth time yesterday but this time I added capers and some of the brine after the whole thing came together. Wonderful addition of a flavour that marries well with the whole dish.
So good! So substantial! So healthy and nutritious! Can’t say enough. Thanks so much for this easy, versatile, and nutrition-packed go-to.
Nisha Melvani, RDN says
Thank you for sharing your addition of capers! I will certainly do this too! Great idea. So happy you are enjoying it on repeat!
AJ says
My family and I greatly enjoyed this, thank you! We’ll definitely be using the sauce for other recipes as well.
Nisha Melvani, RDN says
I'm so happy to hear that the whole family enjoyed it! Makes my day. Thank you.
H2oMom says
Squash can make that dish sweet too. Its cheaper than maple syrup. It enhances the tomatoes. For people who are new or lent to trying to be vegan will act as the filler they need because all the other foods they would process in less than 2 hours and be hungry again.
Nisha Melvani, RDN says
Hi. I am quite certain that 1/6 teaspoon of maple syrup will NOT increase appetite 2 hours later. This dish is satisfying but sure, will also be good with a but of squash!
Karen ML says
Outstanding recipe!! Easy to make and enjoyed by everyone! Thanks Nisha! 🌟🌟🌟🌟🌟
Nisha Melvani, RDN says
Thank you so much. Have a great week.
Kysa says
Yum!! I ended up going a little heavy on eggplant and just added a bit more water.
Nisha Melvani, RDN says
Glad it worked out! Thank you.
Sarah says
I made a big batch of this recipe a couple weeks ago for my personal meal prep. I loved the savory, piquant flavor, the hearty texture, and the rich colors. The flavors were even richer on the second day! I plan on making another batch this week to share with my non-vegan family members. This is my new favorite pasta sauce recipe!
Nisha Melvani, RDN says
Yayyy! I'm so glad you gave it a try! Thank you for letting me know! Enjoy!
Beth says
This was deeeelish! Easy, too! We skipped the walnuts and didn't miss them. I didn't have harissa, but used the suggested substitution instead. My teens liked it, too, so it's going into the regular rotation.
Nisha Melvani, RDN says
Sop glad it worked out.Thank you for sharing your version here.
Mora says
Absolutely stunning recipe! So delicious.
Would it be suitable for freezing? I made a batch tonight and have some left over.
Thank you for this amazing recipe. Really excited to try more from your site 🙂
Nisha Melvani, RDN says
Thank you so much! Yes, you can freeze the leftovers.
Nashwa R says
I made the mushrooms and red lentils version today. Loved it! Thank you!
Nisha Melvani, RDN says
I'm so glad it was a hit. Thank you!!!
Kate says
Hi! I have a jar of harissa paste with preserved lemon. Do you think that would work (leaving out the lemon juice) or would the lemon/salt be too strong?
Nisha Melvani, RDN says
Hi! I have use that before! Just use less but it should be good!
Meryl says
Tasty, hearty, filling and Absolutely delicious!
Nisha Melvani, RDN says
Thank you so much. So glad you enjoyed it.
Shannon says
The harissa I have is dried not paste. How would you recommend using?
Nisha Melvani, RDN says
You can certainly add some to taste with the other seasonings. Use 1 teaspoon harissa powder, 2 tablespoons soy sauce or tamari + 2 additional tablespoons tomato paste instead. Adjust the harissa to taste.
Joanna Brooks says
10 out of 10! So yummy, right from the first bite. Love love love it.
Nisha Melvani, RDN says
Awww thank you for commenting. Made my day to know it's a hit!
Vinni S says
So surprised how delicious this is despite me overcooking the lentils! Such a great way to increase protein; thank you
Nisha Melvani, RDN says
Thank you for your comment! I think this is one of those surprisingly delicious recipes:) I'm so glad you enjoyed it.
lg says
Hi Nisha - wanted to share my thoughts on this post: you are great at explanations! Pics, step by steps, doubling recipe, videos, shopping list, WOW - so very impressive & professional...hence, credibility. Not gonna try this recipe (didn't excite me) BUT can't wait to check out your chickpea recipe. I'm looking for high protein vegan and/or limited meat dishes. Just wanted to let you know my thoughts 💜. Just a super busy teacher
Nisha Melvani, RDN says
Thank you. Glad you find it helpful.
Michelle Leckie says
What is the sauce you poured over it in the video? Thanks
Nisha Melvani, RDN says
I just added it. It's this tahini sauce: https://cookingforpeanuts.com/easy-falafel-sauce-recipes/#recipe plus whole grain mustard mixed into it.