4.4 from 33 votes
Vegan Cauliflower Walnut Bolognese
Delicious, rich and nutritious family dinner.
Prep Time
15 mins
Cook Time
1 hr
Total Time
1 hr 15 mins
Servings: 4 people
Calories: 605 kcal
Course:
Main Course
Cuisine:
Italian , Vegan
Ingredients
- 450 g cauliflower
- 100 g walnuts
- ¼ cup nutritional yeast
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon black pepper
- 3 carrots
- 1 celery stalk
- 1 white onion
- 2 garlic cloves
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ½ tablespoon tomato paste
- 800 ml canned whole peeled tomatoes 2x400 ml
- 200 ml water
- 1 teaspoon salt
- 1 teaspoon sugar
- 350 g pasta
Instructions
- Preheat the oven to 200ºC or 400ºF
- Cut the cauliflower into big florets and add into a food processor. Add the walnuts and pulse a couple of times. For seasoning, add into the food processor yeast flakes, garlic powder, onion powder, black pepper and a pinch of salt. Keep pulsing a few times until everything is completely combined and grounded.
- Transfer the mixture into a baking tray. Drizzle some olive oil on the top and bake for about 20 minutes stirring the mixture halfway through. When the mixture is cooked turn off the oven and leave aside.
- Finely chop carrots, onion, celery and garlic cloves. Heat some oil in a big saucepan and add the onions. Stir for a couple of minutes until softened. Then add the garlic, celery and carrots. Leave cooking for 10-12 minutes.
- Add the dried basil, oregano, tomato paste and the cauliflower and walnut mixture. Stir until all the ingredients are perfectly combined.
- Transfer the canned plum tomatoes into a mixing bowl and using your hands or a fork, mash the tomatoes to avoid big chunks. Pour the tomatoes into the saucepan with the rest of the ingredients. Add salt and sugar and the water. Lower the heat and leave simmering for at least 20-30 minutes.
- Cook the pasta following the packet instructions, drain the pasta and serve with the bolognese sauce.
Cup of Yum
Nutrition Information
Calories
605kcal
(30%)
Carbohydrates
94g
(31%)
Protein
22g
(44%)
Fat
19g
(29%)
Saturated Fat
2g
(10%)
Sodium
960mg
(40%)
Potassium
1318mg
(38%)
Fiber
12g
(48%)
Sugar
15g
(30%)
Vitamin A
7929IU
(159%)
Vitamin C
79mg
(88%)
Calcium
174mg
(17%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 605
% Daily Value*
| Calories | 605kcal | 30% |
| Carbohydrates | 94g | 31% |
| Protein | 22g | 44% |
| Fat | 19g | 29% |
| Saturated Fat | 2g | 10% |
| Sodium | 960mg | 40% |
| Potassium | 1318mg | 28% |
| Fiber | 12g | 48% |
| Sugar | 15g | 30% |
| Vitamin A | 7929IU | 159% |
| Vitamin C | 79mg | 88% |
| Calcium | 174mg | 17% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.