Vegan Cauliflower Bolognese

Vegan Cauliflower Bolognese is a game-changing pasta sauce. This creative and tasty dish substitutes cauliflower for ground meat, it produces a delightful and satisfying depth of flavor. Cauliflower is a versatile ingredient that is perfect for vegan cuisine. You can achieve a texture similar to ground meat by crushing a cauliflower in a food processor. This is how we can produce a sauce without utilizing any animal products. This Vegan Cauliflower Bolognese is a nutrient-dense, flavorful, and mouthwatering dish. It is a low-calorie (299 kcal) and fat (5 grams) guilt-free sauce recipe.  Let’s try this sauce together by following the cooking instructions and ingredients (mentioned below).

EQUIPMENT:

• Pot
• One fork
• Colander
• A sharp knife
• Food Processor
• Large nonstick pan
• One spoon
• Serving plate

INGREDIENTS:

• 16 ounces Tube shaped pasta

For the Cauliflower Bolognese Sauce:

• Small head cauliflower 1
• 2 tablespoons of olive oil
• Diced yellow onion 1
• Medium-sized carrots 2
• Chopped garlic cloves 2
• Tomato paste 2 tbsps
• Italian Seasoning 1 tbsp
• Salt 1 tsp
• Smoked paprika 1 tsp
• Crushed tomatoes 1 can, approx.28 oz.
• Gluten-free tamari sauce 2 tbsps
• 1 tablespoon of balsamic vinegar

Optional Items:

• Grated Vegan Parmesan Cheese
• Fresh chopped basil

INGREDIENT NOTES AND ALTERNATIVES:

Cauliflower:

• We used small cauliflower size to prepare this rice. Instead of this, you can use ready-made riced cauliflower.

Carrots:

• Typically used in meat-based Bolognese dishes, carrots also contribute to the flavorful texture of this vegan variant. In addition, they provide a bit more sweetness, which balances the tomatoes’ acidity.

Tomatoes:

• Both tomato paste and canned chopped tomatoes work well in this dish.

Seasonings:

• Italian seasoning brings together the Bolognese flavor. Alternatively, you can use thyme, oregano, and dried basil. We can also add a splash of tamari sauce and smoked paprika. They enhance the meaty flavor of this dish by adding a savory depth of flavor.

Tamari sauce:

• Gluten-free and low-sodium tamari sauce is used. You can replace this sauce with soy sauce or aminos liquid.

Pasta:

• You can serve the tasty Bolognese sauce with different pasta such as flat noodles i-e. tagliatelle, pappardelle, or tube-shaped pasta, including rigatoni or penne.

Extras:

• You can decorate the tasty dish with fresh chopped basil, oregano, vegan grated parmesan cheese, and a pinch of red chili pepper flakes.

INSTRUCTIONS:

1. Add the raw pasta to a pot.
2. Cover this pot with water and a tiny amount of salt.
3. Simmer the pasta over medium-high burner heat or until it’s tender and chewable.
4. You can also prepare the pasta according to the guidelines (mentioned in the packet).
5. After boiling, shift the pasta to a colander.
6. Set aside the colander until extra water drains.
7. Next, cut the extra leaves and stems of cauliflower with a knife.
8. Now, cut the cauliflower into small sizes.
9. Then, transfer chopped cauliflower into a food blender.
10. Blend it for 3 to 6 times until it chops well. Put aside.
11. Meanwhile, pour olive oil into a pan and heat it for 2 to 5 minutes or until it warms.
12. Next, add carrots and onions. Cook it for 4 to 7 minutes or until the carrots are half-cooked.
13. Add smoked paprika, salt, Italian seasoning, chopped garlic, and tomato pasta to the same pan.
14. Thoroughly mix the spices with a spoon into the tomato paste until they are all well blended.
15. Next, add tamari sauce, crushed tomatoes, chopped garlic, and tomato paste.
16. Simmer spices until they reach a boil. After that, reduce the burner flame to slow heat.
17. Cook it again for 12 to 16 minutes.
18. Next, add balsamic vinegar and stir it well.
19. The cauliflower sauce is ready.

ASSEMBLING:

1. Cover the boiled pasta with the sauce.
2. Mix well with a fork. The tasty Cauliflower Bolognese is ready.
3. Serve the tasty pasta on a plate.
4. Decorate the pasta with chopped basil and grated vegan cheese.

SERVING SUGGESTIONS:

• Enjoy the tasty Bolognese sauce with different varieties of pasta.
• Use this sauce as a stuffing in bell peppers, and jumbo shells.
• Serve it as a dip with vegan breadsticks, crackers, or grilled vegetables.
• Layer the Bolognese sauce with vegan ricotta, lasagna noodles, and vegan mozzarella a classic Italian dish.

TIPS:

Avoid Over blending:

• Don’t over-blend the cauliflower. Blend it in a food powder until it resembles coarse crumbs.
  If the sauce is thick:
• Add the remaining pasta water, vegetable broth, or extra tomato sauce, if the sauce is excessively thick.

Thin sauce:

• If the sauce is too thin, you may also boil it for a longer time without the cover until the extra liquid evaporates.

Acidity flavors:

• The flavors in the sauce are balanced with a dash of lemon juice or red wine vinegar.

Gluten-free pasta:

• In order to make the recipe accessible to people who are gluten intolerant, use gluten-free pasta.

STORAGE INFORMATION:

Fridge:

• We store the pasta and sauce in different boxes and refrigerate it for 4 to 7 days.
  Before serving, combine the sauce and pasta. Alternatively, store only the sauce and boil the pasta before serving.

Freezer:

• First, cool down the sauce completely, then shift it to a plastic container. Freeze this container for 4 to 5 months.

Reheating:

• You can reheat the frozen or refrigerated Bolognese sauce on low flame in a pan or microwave oven.

FAQs:

Which kind of cauliflower is ideal to use?

• Cauliflower should be fresh, solid, and white with no symptoms of drooping or brown color.

Is it possible to use frozen cauliflower?

• Yes, this recipe works great with frozen cauliflower. Just defrost and press off any extra liquid. After that, use it according to the cooking directions (discussed above).

Is it okay to add additional vegetables to the sauce?

• You can add different fresh vegetables such as edible mushrooms, colorful bell peppers, and zucchini.

NUTRITIONAL FACTS PER SERVING AMOUNT:

Total Amount 8
Total Calories 299 kcal
Carbohydrates 56 g
Protein 10 g
Sugar 9 g
Dietary Fiber 6 g
Total Fat 5 g
Sodium 920 mg
Potassium 603 mg