Vegetarian Cauliflower Bolognese

This is an easy way to make vegetarian cauliflower bolognese! You will not miss the meat, promise! It’s delicious and good for you!

Italian cuisine and pasta is the way to my heart! Whats better than a good bowl of hot steaming spaghetti with one of my favorite sauces. Even my boyfriend likes my cauliflower bolognese. The first time I made him these, he haven’t even noticed that there was no meat, and he loves meat dearly! 😉

My vegetarian cauliflower Bolognese is loaded with veggies, making it a perfectly healthy dinner! To replace the meat, I used a mixture of mushrooms, cauliflower, fresh rosemary and Italian spices.

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Benefits of Cauliflower

Have you tried cauliflower in bolognese sauce yet? This under-rated vegetable has so much to offer!

There are a lot of benefits of eating cauliflower. Cauliflower is loaded with nutrients. 100g of raw cauliflower provides 75% of the daily minimum of Vitamin C. It’s also needed for DNA repair and the production of both collagen and serotonin. Serotonin promotes happiness and healthy sleep. Cauliflower also has a lot of vitamin K which is required for bone formation. It also has smaller amounts of other important nutritions like vitamin B, phosphorus, magnesium and potassium.

There is eve a research that suggests that compounds in cauliflower could help keep cancer from developing in the first place. Cauliflower is part of the crucifer family, like Brussel sprouts and broccoli. Eating cruciferous vegetables has been linked to lower risk of heart deceases and cancer.

Since cauliflower is extremely versatile, it’s a great low carb alternative to grains and legumes. I love to use cauliflower instead of rice or in a pizza crust for example.

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A few notes you look after when making this vegetarian cauliflower bolognese

I would recommend using a high speed blender, to get the mushrooms and cauliflower as little as possible. If the cauliflower pieces are too big they could taste like horseradish (my opinion) while eating it.

If the pasta sauce is too dry after adding the pasta, parmesan cheese and the pasta cooking liquid, I would recommend adding some more pasta water until you has a sauce like consistency.

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Love, Antonia

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Cauliflower Bolognese

5 from 32 votes

Recipe by Antonia Course: Main Course, PastaCuisine: healthy, Italian, vegetarian

Servings

6

Prep time

1

hour 

Cooking time

45

minutes

Calories

556

kcal

This is an easy way to make vegetarian bolognese sauce! You will not miss the meat, promise! It's delicious and good for you! Made with cauliflower and mushrooms.

Cook Mode

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Ingredients

• 400 g 400 mushrooms

• 1 kg 1 head of cauliflower

• 60 ml 60 olive oil extra virgin

• 4 tbsp 4 butter

• 1 1 onion large, chopped

• 5 5 garlic cloves minced

• 1 tbsp 1 dried tomato flakes

• 2 tbsp 2 dried italian herbs

• 2 tbsp 2 rosemary fresh, finely chopped

• 75 g 75 tomato paste

• 1 jar 1 tomato sugo sauce 350g

• 1 jar 1 crushed tomato 300g

• 400 g 400 pasta uncooked

• 60 60 parmesan grated

Directions

• One after the other pulse first the mushrooms until finely chopped, remove into a small bowl, wipe the food processor clean and then pulse the cauliflower. Depending on your blender I would recommend working in smaller batches until its finely chopped and the size of a rice grain. Put aside into a medium bowl.
• Heat 1/4 cup of oil plus 2 tbsp of butter in a large pot. Over medium high heat, ddd mushrooms and cook until golden brown, stirring occasionally for about 4-6 minutes. Add the finely chopped onion and 2 tbsp oil. Cook until onion is very soft and golden, 6-8 minutes. Add garlic, dried tomato flakes, italian herbs and rosemary, cook until garlic is softened and fragrant about 2-3 minutes. Add tomato paste and cook until slightly darkened, about 2 minutes. Add the tomato sugo and the crushed tomatoes and cook until it thickens, 2-3 minutes. Add cauliflower and cook until it's slightly cooked down and slightly sticking to the pot, about 6-8 minutes. Season with salt and set aside.
• Now cook pasta, following the package directions, until almost al dente, 1 minute short. Save 250ml of pasta cooking liquid.
• Transfer pasta to the pot with the sauce. Ad the grated parmesan, remaining 2 tbsp of melted butter and 200 ml of the pasta cooking liquid. Cook on medium high heat, stirring until everything is good combined, until pasta is al dente and sauce is clinging to the pasta. about 3 minutes. If needed season with salt and pepper.

Equipment

• high speed blender

Nutrition Facts

• Calories: 556kcal
• Carbohydrates: 74g
• Protein: 20g
• Fat: 22g
• Saturated Fat: 8g
• Cholesterol: 27mg
• Sodium: 982mg
• Potassium: 1463mg
• Fiber: 10g
• Sugar: 14g
• Vitamin A: 1045IU
• Vitamin C: 95mg
• Calcium: 236mg
• Iron: 5mg

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