Walnut & Mushroom Bolognese

with Turmeric Pasta & Hemp-Sunflower Parmesan

WORDS + RECIPE: Lucia Lopez | nutritional health coach

This bolognese is one of those comforting, hearty meals that feels like a hug in a bowl — using plant-based protein, earthy goodness, and deeply grounding ingredients. It’s perfect for cosy nights and meal prep alike.

GF | DF | Vegan | Nourishing & full of flavour

I N G R E D I E N T S

Bolognese:

• ½ cup walnuts (soaked in hot water for 30+ mins)
• ½ cup sunflower seeds (soaked in hot water for 30+ mins)
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 cup mushrooms, finely chopped
• 1 carrot, grated or finely chopped
• 1 zucchini, grated
• 1 small aubergine, finely chopped
• 2 tsp olive oil (for sautéing)
• 1 tsp smoked paprika
• 1 tsp cumin
• 2 cans cherry tomato sauce or crushed tomatoes
• 1–2 tbsp tamari sauce
• Sea salt, to taste
• Optional: fresh basil, bay leaves, or dried oregano for extra flavour

Method:

1. In a large pan, heat olive oil and sauté the onion and garlic until soft and fragrant.
2. Add paprika and cumin, stir gently, and let the spices toast for 30 seconds.
3. Toss in the mushrooms, carrot, zucchini, and aubergine. Stir well and cook for 5–7 minutes.
4. Add the tomato sauce, tamari, salt, and herbs if using. Let it simmer.
5. While the sauce is cooking, drain and rinse the soaked walnuts and sunflower seeds.
6. Pulse them in a food processor or blender until you get a crumbly texture — not too smooth.
7. Add the nut-seed crumble to the sauce, stir through, and let it simmer on low heat for 15–20 minutes. The longer it cooks, the more delicious it gets.

Hemp & Sunflower Parmesan

I N G R E D I E N T S:

• 2 tbsp nutritional yeast
• 2 tbsp hemp seeds
• 2 tbsp sunflower seeds
• Pinch of sea salt
• Black pepper, to taste
• Optional: pinch of turmeric + garlic powder

Method:
Pulse all ingredients in a blender or food processor until crumbly — leave some texture for bite.

To serve:

• Cook your favourite pasta — I used a turmeric brown rice & quinoa penne from Scoop Wholefoods.
• Spoon over a generous serve of bolognese, top with hemp-sunflower parmesan, and a side of fresh rocket dressed with olive oil and a drizzle of lemon.

Storage:

• Store the bolognese in an airtight container in the fridge for up to 5 days.
• It also freezes well, portion it out for easy meals another time.

Delicious, grounding, and perfect for the cooler seasons.
Let me know if you try it, I’d love to hear how it turned out!