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Cauliflower and lentil bolognese
This vegan cauliflower and lentil bolognese recipe is the perfect excuse to use your slow cooker or crockpot. Don't worry if you don't have one. You can still make this on the stovetop (see tip below).
Serves: 4
Time to make: 4 hrs 20 mins
Hands-on time: 20 mins
Ingredients
- 2 tablespoons olive oil
- 1 onion, finely chopped
- 2 cloves garlic, crushed or finely chopped
- 1 small head cauliflower, coarsely grated or finely chopped in a food processor
- ⅔ cup red wine
- 2 courgettes, finely grated
- 2 carrots, finely grated
- 2 celery stalks, finely chopped
- 400g can no-added-salt brown lentils, rinsed and drained
- 400g can no-added-salt diced or crushed tomatoes
- 4 tablespoons tomato purée
- 2 teaspoon dried oregano
- 1 fresh or dried bay leaf (optional)
- To serve
- 200g spaghetti
- 2 tablespoons grated parmesan-style vegan cheese
- a few fresh basil leaves, to garnish (optional)
- rocket, or other green leaves, to serve
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Instructions
1 Put all the bolognese ingredients into the slow cooker and season well with freshly ground black pepper. Stir to combine and cook on low for 3–4 hours, until the cauliflower is very soft.
2 Towards the end of the cooking time, cook the spaghetti according to the pack instructions. Drain, reserving 1–2 tablespoons of the cooking water. Stir the reserved water into the bolognese and spoon the sauce over the spaghetti.
3 Scatter over the cheese and basil leaves, and serve with the salad leaves on the side.
HFG tip
To cook on the stovetop in a pan, cover and cook the sauce for 45 minutes–1 hour on lowest heat in step 1.
Nutrition Info (per serve)
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Calories 506cal
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Kilojoules 2117kJ
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Protein 21g
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Total fat 10g
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–Saturated fat 2.5g
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Carbohydrates 66g
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–Sugars 21g
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Dietary fibre 13g
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Sodium 118mg
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Calcium 269mg
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Iron 6.8mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
