top of page
  • Writer's pictureSara

Spaghetti with Sunflower Protein Vegan Ragu Sauce

Updated: Mar 21


Spaghetti with Sunflower Protein Vegan Ragu Sauce
Spaghetti with Sunflower Protein Vegan Ragu Sauce

Everybody loves spaghetti, and everyone will love this vegan low-FODMAP version which features healthful Sunflower Haché, a clean plant-based protein from sunflower seeds. The fennel bulb adds a fragrant vegetable to the rich tomato sauce so there's no need for onion or garlic. You'll love how digestion-friendly this Spaghetti with Sunflower Protein Vegan Ragu Sauce is, and even my omnivore friends have said, "Wow! That was really amazing!"



Vegan Ragu sauce featuring Sunflower Haché
Vegan Ragu sauce featuring Sunflower Haché

I can't remember how I discovered Sunflower Haché, but I'm sure glad I did and I want to spread the word. For those looking to reduce meat in their diets, this is a wonderful plant-based alternative. It's soy-free, gluten-free, dairy-free, nut-free, and nearly fat-free. Plus, sunflower seeds are easily digested and rarely allergenic, so you can fill your belly and not worry about repercussions later. It's a much healthier option than many of the popular meat-simulating products around us containing unpronounceable (scary) ingredients.





This brand of Sunflower Haché makes pre-mixed blends, too for sloppy joes, their own sauces, etc, all of which contain onion and/or garlic. I'm grateful that they offer this single-ingredient version so I can mix it into anything I want and stay low-FODMAP! It isn't available in stores near me, so I order it by the 6-pack and keep it handy in my pantry for lazy-day recipes. Once rehydrated, it mimics the texture of ground meat and can be seasoned and browned in the same manner, without all the saturated fat.


Spaghetti with Vegan Ragu
Spaghetti with Vegan Ragu

I also sometimes make this sauce as a marinara, without the added protein and it's also extremely satisfying and delicious. I find the trick to building a great red sauce is using dried herbs in the beginning, and fresh herbs at the end. You can let the sauce simmer for a mere 20 minutes, or leave it over your lowest setting covered for a couple of hours. The longer the better, but it certainly can be enjoyed in a short period of time.


If you really want to shorten time and effort, use a jar of your favorite marinara instead of the 2 cans of tomatoes and fennel. But, these generally have garlic/onion in them, making them high FODMAP, and I find that picking out my own canned tomatoes, I can get really good Italian plum tomatoes, whereas some of the jarred sauces take short-cuts in their ingredients or even add unnecessary sugars. There truly is nothing like home-made.



This post may contain affiliate links. Please read my disclosure and privacy policy



Recent Posts

See All

Comments


bottom of page