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Cauliflower Bolognese

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Cauliflower Bolognese


  • Cut the cauliflower into florets and add it into a bowl along with the mushrooms.
  • Add them into a food processor, in batches, and beat until the cauliflower looks like rice grains.
  • Heat the olive oil and the butter in a large pot over medium heat.
  • Finely chop the onion, the garlic, and the chili pepper.
  • Sauté for 2-3 minutes until slightly golden.
  • Add the rosemary sprigs, the tomato paste, and mix well with a serving spoon.
  • Add the chopped cauliflower with the mushrooms and sauté for 3-4 minutes.
  • Add the water, the salt and the pepper.
  • Allow 10 minutes for the cauliflower to soften and for the pot’s liquids to decrease.
  • Remove the rosemary sprigs.
  • Remove the pot from the heat and add the parsley and the nutritional yeast.
  • Mix and season to taste.
  • Serve with whole-wheat spaghetti, lemon zest, rosemary, and a little olive oil.
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Nutrition information per portion

Calories (kcal)
7 %


Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

Total Fat (g)
5 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

Saturated Fat (g)
7 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

Total Carbs (g)
5 %


The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

Sugars (g)
8 %


Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

Protein (g)
22 %


It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

Fibre (g)
28 %


They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

Sodium (g)
1 %


A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo

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