No-Meat Sunflower Seed Bolognese Sauce (Vegan, Gluten-free, Soy-free, Nut-free)

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I love my pasta! And I love tomato based pasta sauces. One of my most favourite sauces is this recipe here for Tofu Bolognese.

But I felt like creating a sauce that is not only vegan and gluten-free but also free from soy and nuts. Since I am a huge fan of sunflower seeds, I had to try a sauce with those. And yes, they make a beautiful base! 🙂

This sauce is rich and flavourful, with just the right amount of herbs and spices. Feel free to add heaps of other vegetables (egg plant, zucchini, capsicum, you name it) 🙂

Please note: there is a bit of soaking involved in order to make this recipe. Please make sure you plan in the additional time.

For 4 portions you’ll need:

1 cup (150g) sunflower seeds, soak them in filtered water for at least 6 hours, then rinse and drain
10 sun-dried tomatoes (without oil, soak in filtered water for at least 3 hours, the drain
1 teaspoon coconut oil (or 2 tablespoon water for oil-free option)
1 onion, finely diced
1-2 carrots, finely chopped
2 teaspoon dried oregano (and/or dried basil & thyme)
1-2 garlic cloves, minced
2-3 teaspoon ground paprika
1 bottle (approx. 700ml) passata (pureed tomatoes)


1. Heat a medium sized pan with coconut oil or water. Cook the diced onion until golden brown. Then add carrots and cook for another 5 minutes.

2. In a blender or food processor, pulse the sunflower seeds to crumbles. Add to the frying pan.

3. Then chop or pulse the soaked sun-dried tomatoes and add to the frying pan. Sprinkle with dried oregano and stir through well.

4. When it has cooked for a few minutes, add minced garlic and ground paprika. Stir well and then pour in passata. Rinse the passata bottle with a little water and add to the frying pan. Bring to the boil. Done 🙂

Enjoy! 🙂

Please let me know what you think about this recipe, I’d love to hear from you! And if you remake this recipe, please share the picture with me on Pinterest, Instagram or Facebook.



Vegan Gluten-free Soy-free Nut-free No Meat Sunflower Seed Bolognese Sauce Recipe

2 thoughts on “No-Meat Sunflower Seed Bolognese Sauce (Vegan, Gluten-free, Soy-free, Nut-free)

  1. Paola Soto

    Hi! I want to start by saying I love your recipes very much, I have tried to make some of them and they are very very delicious. I was wondering if you have any suggestion for replacing the sunflower seeds, it’s been a while since I want to eat bolognese sauce without soy but sadly i’m allergic to sunflower seeds 🙁

    1. vgmonster Post author

      Hi Paola,
      Many thanks for your kind words 🙂
      Sorry to hear you can’t have sunflower seeds. Are you OK with cashews? They would make a good alternative. Just make sure not to blend to long, blitzing them shortly will do 🙂 I hope that helps.
      All the best


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