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Meat-Free Cauliflower Bolognese

Created for Well and Good’s Cook With Us series, this vegetarian sauce recipe can be made in less than 30 minutes! Serve over whole-wheat pasta (pictured above), zoodles, or hearts of palm noodles. To make vegan, skip parmesan cheese. To kick up the heat, garnish with chili flakes. For a video tutorial of this recipe, watch Tanya Zuckerbrot on Well and Good’s Cook with Us here

INGREDIENTS (serves 8):

  • 12 oz shiitake or Cremini mushrooms (stems removed)
  • 2 Tbsp extra virgin olive oil
  • 1 large onion, finely chopped
  • 2 stalks celery, finely chopped
  • 2 carrots, finely chopped
  • 6 garlic cloves, finely chopped
  • ½ cup dry red wine
  • 3 cups riced cauliflower
  • 2 Tbsp Tomato paste
  • 1 (28-oz) can crushed tomatoes
  • 1 tsp dried oregano
  • ½ tsp salt
  • ¼ tsp pepper
  • 1 cup almond milk
  • 2 oz reduced-fat grated Parmesan
  • PREPARATIONS:

    1. Pulse mushrooms in a food processor until finely chopped.  Transfer to a small bowl.
    2. Place a large dutch oven over medium-high heat and add oil to heat.
    3. Add mushrooms and cook, stirring occasionally until golden brown. Add onion, celery, carrots and cook until onions are golden brown. Add garlic stirring occasionally until softened.
    4. Add red wine and cook until all the alcohol has evaporated.
    5. Add Cauliflower and cook until softened (approximately 5 min).
    6. Add tomato paste and cook until slightly darkened.
    7. Add crushed tomato, oregano, salt and pepper, and bring to a boil.  Cover, lower heat to a simmer and cook for 15 minutes.
    8. Uncover sauce, add almond milk and stir to combine. Stir in parmesan cheese.
    9. Remove from heat and serve as desired.

    NUTRITIONAL CONTENT PER SERVING
    Serves 8. This is a Step 1 Approved Recipe.

    • FOR JOURNALING ON THE F-FACTOR DIET: 0g carbohydrate, 6g fiber 
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 149 calories, 6g protein, 18g carb, 6g fiber, 12g net carb, 8g sugar, 5g fat, 2g sat fat, 399mg sodium