Jun 15, 2013
Spaghetti alla Bolognese. Vegan.
Bolognese sauce, known in Italian as ragù alla bolognese, is a meat-based sauce originating from Bologna, Italy. Spaghetti alla bolognese is a pasta dish invented outside of Italy, consisting of a meat sauce served on a bed of spaghetti. My vegan variation of this popular dish is loaded with heart-healthy “meat” and will fill you up and leave you satisfied. Sometimes, you just want something that seems so decadent but without the empty calories… This is it! Serve with a big salad or a side of greens to increase the nutrient-per-calorie ratio of the meal. You can also use spaghetti squash for a lower carb, grain-free version.
The “ground beef” is made by roasting cauliflower and walnuts. If you do this step ahead (I usually make a bunch of it at a time and freeze it), all you will need to do is to warm up your favorite tomato sauce, add the “meat” and boil the pasta. Easy!
- 1 pound spaghetti or pasta of your choice (I used brown rice spaghetti)
- 1 large jar tomato sauce (Walnut Acres Low-Sodium is a good choice, or homemade!)
- ¼ cup red wine (optional)
- 1 small head of cauliflower florets (or just use ½ of a regular sized head)
- 2 cups raw walnuts
- 1 TBS olive oil
- ½ tsp liquid smoke
- 1 TBS low sodium soy sauce, like Bragg’s Liquid Aminos
- 1 TBS paprika
- Preheat oven to 350 degrees F.
- Line a large rimmed cookie sheet or rectangular pan with parchment paper and set aside.
- Cut the cauliflower into chunks and add it to a food processor.
- Pulse until you reach a crumbly consistency.
- Do the same with the walnuts. If you have a large processor they can be processed together.
- Transfer the cauliflower and walnuts into a large bowl and add the remaining ingredients. Stir well. You can use your hands for this. It helps to work everything together.
- Spread the mixture out evenly onto the cookie sheet.
- Bake for 45 minutes to one hour, stirring occasionally. You will see the mixture start to get browner. This is good. You don’t want it to get overly browned or dried out so keep an eye on it. When it is evenly browned it is done.
- Boil the pasta.
- Add the “meat” plus the wine, if you’re using it, to the sauce and simmer until hot.
Serves 4. Enjoy!