Cauliflower Bolognese is a nutritious twist on the classic Italian meat-based sauce, offering a flavorful, plant-based option for those looking to eat healthier without sacrificing taste. Let’s explore what makes this dish unique and how you can whip it up in your kitchen. 

What is Cauliflower Bolognese?

Cauliflower Bolognese is a plant-based alternative to traditional Bolognese sauce, which is typically made with ground meat, tomatoes, and aromatics. In this version, cauliflower takes center stage, acting as a hearty and satisfying substitute for meat. The cauliflower is finely chopped or processed into crumbles, mimicking the texture of ground beef while soaking up the rich flavors of the sauce.

This dish is a fantastic way to enjoy a classic comfort food with fewer calories, less saturated fat, and a generous dose of vegetables. Cauliflower is rich in fiber, vitamins C and K, and antioxidants, making it a nutritional powerhouse. Additionally, this recipe is easily customizable for various dietary needs, such as gluten-free or vegan.

How to make Cauliflower Bolognese at home

Creating a delicious Cauliflower Bolognese at home is easier than you might think. Here’s a simple and healthy recipe to get you started:

Ingredients:

1 medium head of cauliflower, finely chopped or processed into crumbles

2 tablespoons olive oil

1 medium onion, finely diced

2 carrots, finely diced

2 celery stalks, finely diced

3 garlic cloves, minced

1 cup mushrooms, finely chopped (optional for added umami)

1 can (14 oz) crushed tomatoes

1/4 cup tomato paste

1/2 cup vegetable broth or water

1 teaspoon dried oregano

1 teaspoon dried basil

1/2 teaspoon red pepper flakes (optional for a spicy kick)

Salt and pepper to taste

Fresh basil and nutritional yeast or Parmesan cheese for garnish

Instructions:

1. Prepare the Cauliflower: If not using pre-riced cauliflower, pulse florets in a food processor until they resemble small crumbles. Set aside.

2. Sauté the Aromatics: Heat olive oil in a large skillet or pot over medium heat. Add onion, carrots, and celery. Cook for 5-7 minutes until softened.

3. Add Garlic and Mushrooms: Stir in the garlic and mushrooms (if using) and cook for another 2-3 minutes until fragrant.

4. Cook the Cauliflower: Add the cauliflower crumbles to the skillet. Cook for 5-6 minutes, stirring occasionally, until the cauliflower softens and begins to brown slightly.

5. Build the Sauce: Stir in the crushed tomatoes, tomato paste, vegetable broth, oregano, basil, red pepper flakes, salt, and pepper. Bring to a gentle simmer.

6. Simmer and Thicken: Reduce heat and let the sauce simmer for 15-20 minutes, stirring occasionally, until it thickens and the flavors meld together.

7. Serve and Garnish: Serve the Cauliflower Bolognese over your choice of pasta, zoodles, or spaghetti squash. Garnish with fresh basil and nutritional yeast or Parmesan cheese for added flavor.

This healthy and hearty dish proves that you don’t need meat to enjoy a satisfying Bolognese. Whether you’re vegetarian, vegan, or simply looking to incorporate more veggies into your diet, Cauliflower Bolognese is a delicious way to nourish your body and delight your taste buds. Try it today and enjoy the flavors of Italy with a healthy twist!