16/02/2026
Meat free Monday sorted 👌 Filled with protein, fibre and Iron. This quick and easy dinner is our go-to when we are short on time and everyone is hungry! Choose to add in all the extras (veges, lentils, walnuts) or keep it simple with the TVP and tomato based sauce.
4 serves
Ingredients:
Pasta of choice - spirals, curly lasagne, orzo or spaghetti. 4 serves
2 Tbsp Olive oil
1 Onion diced
2 cloves Garlic (or use powdered garlic 1/2 tsp)
Oregano, Thyme, Basil or italian herbs (2 tsp mix)
2-3 tbsp tomato paste
1 can of tomatoes
1/2 packet of TVP (~100g)
1 can lentils, drained (or use full packet TVP)
1/2 cup of stock (reduced sodium) or water
2 tsp sugar
Salt and pepper
Bonus ingredients:
2 TBsp Nutrional yeast (optional)
1/4 cup finely chopped walnuts (optional)
1 cup finely diced or grated veges (optional just whatever you have handy that needs using - Carrots, courgettes, mushrooms, spinach)
Method
- saute the onion, garlic and herbs in the oil.
- add in the tomato paste and brown off
- add diced veges, if using, lightly saute adding a little water if needed
- add remaining ingredients and simmer for at least ten mins, stirring occasionally.
- may need to add extra water if not saucy enough.
Serve with the pasta and some greens.
Tips 💁♀️
Double the recipe! Have leftovers for meal prep - cottage pie, lasagne, lazy lasagne (as pictured), pie or pastry filling (as pictured) so many options.
Camping or hiking, simply take your dried pasta, dried TVP, can of tomatoes, and dried herbs and spices.
100g of TVP = 54g protein + 17g fibre + 11mg Iron 💪
TVP = textured vegetable protein 😉
Enjoy 🌱
