Bolognese Pasta
Servings: 4
This brilliant bolognese with pasta is the dish you pull out to impress the blokes and the “I don’t eat vegan” crowd. This recipe is even a hit with the veggie and mushroom haters! A clever blend of tomatoes, balsamic vinegar, mustard, and herbs delivers a classic marinara flavor, and when you pulse your cauliflower rice to a fine consistency and chop your onions and mushrooms really small, this dish really does look like it contains ground beef, chicken, or turkey. For the signature red color, be sure to use deep red, soft sun-dried tomatoes. While participating in the 60-Day Reset, substitute the pasta with spiralized or shaved zucchini noodles or kelp noodles; with baked potatoes or non-starchy veggies; or use the mixture to stuff roasted eggplant, bell peppers, or zucchini. Like many members of the community who’ve dubbed this, “veggie crack”, you may be investing in a cauldron to make multiple batches to feed the hungry hoards. This mixture freezes really well. Just divide the recipe into four portions (or six smaller portions), place in sealed containers, freeze, and then defrost and reheat as needed. This is great frozen food to have on hand to feed hungry teenagers. TRANSITION RECIPE: Due to the inclusion of grain-based pasta, we do not recommend consuming this recipe while participating in the 60-Day Reset to support better digestion, rest, and sleep. To reduce the carbohydrate load and make this recipe more digestible, substitute the pasta with zucchini noodles, non-starchy vegetables, or use the sauce to stuff a roasted bell pepper, eggplant, or zucchini. Download Recipe Card
Ingredients
- 3 tablespoons (45ml) grapeseed oil (see Notes)
- 2 cups (300g) diced yellow onion (see Notes)
- 2 teaspoons (8g) minced garlic (2 cloves)
- 2 teaspoons (12g) Celtic sea salt
- 1 cup (240ml) vegetable broth (see Notes)
- 1 (28oz/794g) can unsalted diced tomatoes (with their juices)
- 1/4 cup (22g) soft sun-dried tomatoes (see Notes)
- 1 1/2 teaspoons (1.5g) dried basil
- 1 1/2 teaspoons (1.5g) dried thyme
- 1 1/2 teaspoons (1.5g) dried oregano
- SK60® Approved Sweetener
- 1/8 teaspoon (0.25g) red pepper flakes
- 4 cups (480g) cauliflower florets (see Notes)
- 4 cups (325g) finely diced cremini mushrooms (see Notes)
- 2 tablespoons (32g) tomato paste
- 1 tablespoon (15ml) balsamic vinegar
- 1 tablespoon (24g) Dijon mustard
- 1 (1 lb/450g) pack gluten-free pasta (see Notes)
Instructions
- In a large wok or saucepan over medium-high heat, warm 2 tablespoons of the oil, and sauté the onions and garlic with a pinch of the salt for about 5 minutes until soft and translucent.
- Transfer half of the onion and garlic mixture to the blender, and add 1 teaspoon of the salt, vegetable broth, canned tomatoes (and their juices), sun-dried tomatoes, basil, thyme, oregano, sweetener, and red pepper flakes and blast on high for 30 to 60 seconds until the sun-dried tomatoes are pulverized.
- Throw the cauliflower into a food processor fitted with the S blade, and pulse until you have very tiny pieces the consistency of rice or ground beef. (You may have to do this in two batches; see the Notes.)
- Turn on the pot with the remaining half of the onion and garlic mixture to medium heat. Add the cauliflower “rice” to the pot, and sauté for about 10 minutes until just cooked through. Add the mushrooms, and the remaining tablespoon of oil, and sauté for about 1 to 2 minutes, until just softened.
- In a small bowl, mix the tomato paste, balsamic vinegar, and mustard together until well combined and add this mixture to the cauliflower-mushroom mixture until well combined and evenly coated.
- Add the blended tomato mixture and the remaining teaspoon of salt and simmer, uncovered, stirring every few minutes for 15 to 20 minutes, until the sauce has thickened and slightly reduced, and the flavors have meshed. Season with salt and pepper, to taste. You should have about 6 cups (1.4kg) of sauce.
- Fill a large saucepan with water, and over high heat, bring the water to a boil. Cook the pasta according to the instructions on the packet until al dente, and drain.
- Add the pasta to sauce, and toss gently until well combined. Season to taste. Alternatively, divide the pasta into four bowls, and top with about 1 1/2 cups (350g) of Bolognese.
- Serve immediately, or transfer to a sealed container, and store in the fridge for up to 5 days, or in the freezer for up to 3 months.
Video
Notes
TRANSITION RECIPE: Due to the inclusion of grain-based pasta, we do not recommend consuming this recipe while participating in the 60-Day Reset to support better digestion, rest, and sleep. To reduce the carbohydrate load and make this recipe more digestible, substitute the pasta with zucchini noodles, non-starchy vegetables, or use the sauce to stuff a roasted bell pepper, eggplant, or zucchini.
GRAPESEED OIL: Substitute with extra-virgin olive oil.
YELLOW ONION: Substitute with red onions. Do not use green onions in this recipe.
VEGETABLE BROTH: Substitute with high quality chicken broth.
SUN-DRIED TOMATOES: You will get the best color and flavor using soft sun-dried tomatoes in packets. If using sun-dried tomatoes packed in oil, drain thoroughly, and pat off the excess oil. The color of your finished dish will be determined by how rich and red your sun-dried tomatoes are.
SK60® APPROVED SWEETENER: Review the Sweeteners Brief on the STAPLES & PREP page.
#1: Use 1/2 teaspoon of a sweetener with a 1:1 substitution ratio for cane sugar.
#2: Use 2 drops of alcohol-free liquid stevia.
CAULIFLOWER: You will get the best results with fresh cauliflower, and process it to create cauliflower “rice”. To save time, substitute with about 3 cups (390g) of commercial cauliflower “rice”.
MUSHROOMS: Substitute with white button mushrooms or other mushrooms you have. To nail the “ground meat” look, dice your mushrooms as small as possible. To save time, purchase “mushroom mince” from the fridge section of grocery stores.
PASTA: The inclusion of grain-based pasta is designed for members transitioning out of the 60-Day Reset. Use spaghetti, fettuccine, spirals, penne, or other shaped pasta; or serve over grains or potatoes. To reduce the carbohydrate load and make this recipe more digestible, substitute the pasta with zucchini noodles, non-starchy vegetables, or use the sauce to stuff a roasted bell pepper, eggplant, or zucchini.
FOOD COMBINING: Combines well with other grains, starchy and non-starchy vegetables, leafy greens, sea vegetables, or any of the Magic Foods (that combine well with any foods). Does not combine well with animal protein, protein fats (nuts and seeds), and fruit. Refer to the FOOD COMBINING page and SK60® Master Food Combining cheat sheet.
Nutrition
Calories: 420kcal | Carbohydrates: 80g | Protein: 10g | Fat: 8.8g | Saturated Fat: 0.9g | Sodium: 912mg | Potassium: 908mg | Fiber: 9g | Sugar: 10g | Calcium: 60mg | Iron: 2mg
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