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If you’re craving comfort food but also watching your blood pressure, this Vegan Mushroom Bolognese is a must-try. It’s low in sodium, rich in flavor, and fully DASH diet friendly — the perfect plant-based dinner for anyone focused on heart health.
Unlike traditional Bolognese that relies on ground meat and added salt, this version swaps in umami-packed mushrooms and nourishing veggies to create a deeply savory sauce that’s both comforting and nutritious. Paired with whole-wheat pasta (preferably ancient grain) and topped with vegan Parmesan, this dish will keep you satisfied without compromising your health.
Why This Vegan Bolognese Supports Heart Health
This recipe is inspired by the DASH (Dietary Approaches to Stop Hypertension) diet, which emphasizes:
- Low sodium
- Plenty of vegetables
- Whole grains
- Healthy fats
- Lean, plant-based proteins
Each serving of this Bolognese comes in at only 191mg of sodium, far below the daily maximum of 2,300mg — or the ideal limit of 1,500mg — recommended for individuals with high blood pressure. Plus, it packs in 10g of fiber, 14g of protein, and 831mg of potassium, which helps counteract sodium’s effects in the body.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Heart-Healthy Vegan Bolognese with Mushrooms Recipe
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 60 minutes
Serves: 4 servings
Ingredients
1 pound white button mushrooms, divided
2 tablespoons light vegetable oil
½ cup chopped onion
⅔ cup chopped carrots
⅔ cup chopped celery
Pinch of salt (optional – omit for ultra-low sodium)
½ cup unsweetened oat milk
¼ teaspoon nutmeg
½ cup dry white wine
1 cup canned crushed tomatoes
1 pound whole-wheat pasta (preferably ancient grain)
Vegan Parmesan for garnish (see tips below)
Instructions
- Soften the onion flavor: Place the sliced red onion in a bowl of cold water. Set aside while you prep the rest — this helps mellow the bite.
- Make the avocado dressing: In a mini food processor, combine the avocado, cilantro, lime juice, olive oil, garlic, and salt. Blend until creamy and smooth.
- Assemble the salad: In a large bowl, toss together the salad greens, corn, grape tomatoes, and rinsed black beans. Drain the onions and add them in.
- Add dressing & toss: Pour the avocado dressing over the salad and toss well to coat.
- Prep the mushrooms: Pulse half the mushrooms in a food processor until finely minced. Chop the rest into 1/4-inch pieces for texture.
- Build the base: Heat oil in a large pot over medium heat. Sauté the onion until translucent. Add carrots and celery, cooking until softened (about 3–4 minutes).
- Add the mushrooms: Stir in both the minced and chopped mushrooms, along with a pinch of salt if desired. Cook until the mushrooms release their juices.
- Deglaze and simmer: Add oat milk and cook until it evaporates. Stir in nutmeg, followed by white wine. Let the wine cook off, then stir in crushed tomatoes. Bring to a boil, then reduce to a low simmer for 45 minutes, stirring occasionally. If the sauce becomes dry, add 1/4 cup of boiling water as needed.
- Cook the pasta: Boil water and cook your whole-wheat pasta according to package directions. Drain and set aside.
- Assemble and serve: Top pasta with the mushroom Bolognese sauce and sprinkle with your favorite vegan Parmesan.
Nutrition Information (Per Serving) – 1 1/2 cups
Calories: 393
Total Fat: 10g
Sodium: 191mg
Total Carbohydrates: 63g
Sugars: 8g
Protein: 14g
Dietary fiber: 10g
Potassium: 831mg
Magnesium: 114mg
Tips for Maximum Flavor & Nutrition
Ancient Grain Pasta:
Try Sicilian Tumminia Busiate or another high-fiber whole-wheat pasta to increase the heart-healthy benefits.
Vegan Parmesan Option:
You can use store-bought (like Violife) or make your own by blending:
- ½ cup raw cashews
- 1 tbsp nutritional yeast
- ½ tsp garlic powder
- A pinch of salt
Pulse until crumbly and use as a topping!
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Pin this recipe for your next pasta night or share it with someone who’s looking for delicious ways to eat for their heart.
