Mushroom and Walnut Bolognese with Cauliflower Rice
Mushroom and Walnut Bolognese with Cauliflower Rice
Here’s a savoury take on the traditional Bolognese, reimagined for the health-conscious and those favouring a plant-based diet. Our Mushroom and Walnut Bolognese with Cauliflower Rice offers a delightful twist, championing earthy mushrooms and rich walnuts as the stars, simmered to perfection in a robust tomato sauce.
This dish is served over a bed of light and fluffy cauliflower rice, making it a splendid low-carb, vegan-friendly option. Whether you’re looking to switch up your dinner routine or simply indulge in a guilt-free version of a classic, this recipe promises satisfaction in every bite.
Ingredients:
For the Bolognese:
• 300g (10.5 oz) mushrooms, finely chopped
• 150g (5.3 oz) walnuts, chopped
• 1 medium onion, finely chopped
• 2 cloves of garlic, minced
• 400g (14 oz) crushed tomatoes
• 2 tbsp tomato purée
• 1 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp dried basil
• Salt and pepper, to taste
For the Cauliflower Rice:
• 1 large cauliflower, grated into ‘rice’
• 1 tbsp olive oil
• Salt and pepper, to taste
Instructions
Heat the olive oil in a large pan over medium heat. Add the onion and garlic, sautéing until softened and fragrant, about 5 minutes.
Stir in the mushrooms and cook until they are soft and have released their moisture, approximately 10 minute.
Add the chopped walnuts, crushed tomatoes, tomato purée, oregano, and basil to the pan. Season with salt and pepper to taste. Simmer the mixture for about 20 minutes, allowing the flavours to meld together.
While the Bolognese sauce simmers, prepare the cauliflower rice. Heat olive oil in a separate pan over medium heat. Add the grated cauliflower, seasoning with salt and pepper, and sauté until tender, around 5-8 minutes.
Serve the warm mushroom and walnut Bolognese over the bed of cauliflower rice, garnished with fresh basil or parsley if desired.
Embrace the art of healthy living with this sumptuous dish that doesn’t compromise on flavour. For more inspirational dishes and health tips tailored to midlife wellness, don’t forget to sign up for our weekly ‘Midlife Health Bites’. Your journey to vibrant health is just a click away. Link below.