Hearty Vegan Lentil Cauliflower Bolognese

July 19, 2017



This is one of my favorite meals to make and again, it's a recipe from my Italian heritage that I converted to vegan. The combination of lentils and cauliflower offer this recipe the flavor and mouthful feel that any typical Bolognese offers.


It boasts 150 grams of protein and 65 grams of fiber. Everyone talks so much about protein but we neglect the importance of fiber. Fiber provides fuel for our large intestine. Our body can make our own vitamins with this fuel. The gut is the second most important organ in our body. And when our gut is healthy, we are healthy, our body has the ability to absorb the most nutrition! So, think about fiber and make this recipe! It is loved by vegans and non vegans alike.




(use organic ingredients where possible)

1/4  cup extra virgin olive oil

1/2 cup chopped onion

1/2 cup chopped carrot

1/2 cup chopped celery

1/2 cup chopped green pepper

1/3 cup soaked red lentils

2 cloves garlic minced

3/4 cup seasoned riced cauliflower

(seasoned with 1 tsp each of marjoram, basil, thyme, oregano)

2 tbsp tomato paste

1 28 ounce can crushed tomatoes

1 tsp crushed red pepper

1 tbsp salt

2 tbsp nutritional yeast

1/4 cup fresh basil

1 cup cashews soaked for 30 minutes, drained and rinsed

2 cups water

1 pound Chickpea and Lentil Penne from Explore Cuisine, cooked and drained 

Vegan Parmesan (2 tbs’ each: ground almonds, cashews and nutritional yeast with 1 tsp salt)




In a Dutch oven, heat olive oil. Add onion, carrot, celery, green pepper, lentils and garlic and saute for 5 minutes. Add seasoned cauliflower and saute for 3 more minutes. Add tomato paste and incorporate well. Add crushed tomato, crushed red pepper, nutritional yeast and basil and cook  on low heat for 45 minutes.


In a blender add rinsed cashews and 2 cups water and blend. Add to tomato sauce and cook for 5 more minutes. If you are on a nut free diet you may replace this step with 1 cup of vegetable broth.


Serve over your freshly cooked pasta and top with Vegan Parmesan

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