Hearty, veggie-packed and seasoned with Italian flavours, this cauliflower bolognese is the vegan bolognese sauce of your dreams. Serve it with your favourite noodles or zoodles for a delicious meal the entire family will love.
This recipe was originally published in July 2018. It has been updated for content and photos.
This cauliflower bolognese sauce has got it all, and it’s a great dish you can enjoy at any time of the year.
It’s high in protein, and nutrients, and packed with so much flavour!
Like my penne alla vodka this veganized Italian classic dish will NOT disappoint.
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Why you’ll love it
- Loaded with nutrients for a well-balanced bowl. Protein, fiber, and tons of vitamins from wholesome ingredients like red lentils, walnuts, cauliflower, and sun-dried tomatoes.
- Low in calories compared to traditional versions. Lentils and cauliflower are both powerhouses for nutrition, yet remain low in calories to make up the bulk of the ingredients in my cauliflower Bolognese sauce.
- Vegan-friendly but omnivore-approved! I make this dish for both vegans and omnivores and it is thoroughly enjoyed by all. It’s a perfect meal that anyone can enjoy, no matter their eating preference.
- SO flavourful! As the sauce simmers, the veggies, lentils and seasoning infuse the liquid with SO much flavour! Every ingredient absorbs flavour from the other in perfect harmony.
- Amazing texture. The walnuts, veggie crumble, and lentils make this vegan bolognese sauce so hearty, so thick, and so perfectly textured, quite similar to a traditional Italian meat sauce.
Reader Feedback
⭐⭐⭐⭐⭐ This one will be a repeat for the rest of my life. Thank you! - Chantal
Ingredients + Substitutions
Here’s everything you’ll need for this delicious vegan cauliflower bolognese recipe.
- Cauliflower: Choose a medium head of cauliflower. It should be firm and tightly closed with no dark or bruised spots.
- Onion: A large onion, either yellow or white is preferred.
- Lentils: Split red lentils provide the best results as they soak up excess moisture and thicken the bolognese sauce nicely. Plus, they are quicker to cook compared to whole lentils.
- Walnuts: For protein, texture, and flavour. For nut-free, use raw sunflower seeds or pepitas in its place.
- Broth: Use your favourite flavourful broth. I like this homemade bouillon for all my broth needs. (Choose certified gluten-free if needed.)
- Sundried tomatoes: Choose sundried tomatoes that are vacuum sealed, as opposed to the kind packed in jars with oil to avoid excess fat.
- Tomato sauce: I like homemade tomato sauce, but choose any of your favourite marinara sauces or tomato puree. You may also add some tomato paste to thicken the sauce more.
- Spices: A combo of parsley, oregano, basil, salt and black pepper make up the seasoning for the cauliflower bolognese. Feel free to add more flavour with some thyme, crushed rosemary, and/or lemon zest, if you’d like.
Instructions
(This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)
Pulse the sundried tomatoes and walnuts until crumbly. Then transfer to a bowl and set aside. (photo 1)
Work in batches to process the onion, garlic, and cauliflower until evenly broken down. (photo 2)
NOTE: Do not overprocess the veggies or walnuts. You want to keep everything a little bit chunky for the best texture. The pieces should be a little larger than grains of rice. Work in batches to prevent overprocessing.
Sauté the onion, garlic, and cauliflower crumbles, stirring occasionally until reduced. (photo 3)
Add all the remaining sauce ingredients to the pot with the veggies. (photo 4)
NOTE: You should not need oil or water to sauté since the veggies will release moisture.
Simmer your cauliflower bolognese sauce for approx. 20 minutes, stirring occasionally. (photo 5)
Then serve generous portions of the sauce overtop your favourite noodles or cooked pasta. (photo 6)
Garnish with a pinch of red pepper flakes, chile peppers, serrano pepper, fresh parsley, fresh basil, a drizzle of extra-virgin olive oil and/or vegan Parmesan cheese.
Variations
Add more veggies! This cauliflower bolognese sauce is already veggie-packed, but this is a great dish for cleaning out the fridge, so add more if you’d like.
Some options include:
- Shiitakes or cremini mushrooms.
- Diced tomatoes, carrots, eggplant, or zucchini.
- Shredded broccoli stems or bite-sized florets.
- Diced butternut or acorn squash.
For nut-free, use sunflower seeds or pumpkin seeds to replace the walnuts with similar results.
For fewer calories, enjoy a smaller portion of pasta with a larger portion of the cauliflower bolognese sauce. OR use zucchini noodles, carrot noodles, or spaghetti squash.
For a thinner sauce, add more broth and/or tomato sauce.
Storage
Leftover cauliflower bolognese sauce will keep in a sealed container in the refrigerator for up to 5 days.
For best results, keep it separate from any leftover cooked pasta to prevent soggy noodles.
You may freeze the sauce in a freezer-safe airtight container for up to 3 months. Remember to leave a little room at the top of your container for expansion.
Expert tips + tricks
- Do not overprocess the veggies. You want a chunky, hearty cauliflower bolognese sauce, so make sure to keep some texture.
- Simmer the sauce for at least 20 minutes. Simmering allows the flavours to marry beautifully. If you have extra time, simmer even longer. The more it simmers, the more the flavours will amplify.
- Add more broth if your sauce gets too thick. It should be thick and rich, but if you find it’s getting too thick, add an extra half cup of vegetable broth.
- Salt your pasta water! Be sure to add enough salt to your pot of water for the best results. Here's a handy guide to help if needed.
- Do not overcook your pasta. Follow the directions for 'al dente' pasta. Al dente translates as ‘firm when bitten’. If your package does not include directions for 'al dente' undercook your pasta by 1-3 minutes. 'Al dente' pasta is still firm once cooked, and not mushy. This gives you optimal texture.
- For nut-free, use sunflower seeds or pumpkin seeds to replace the walnuts with similar results.
- For lower calories, enjoy a smaller portion of pasta with a larger portion of the cauliflower bolognese sauce. OR use zucchini noodles, carrot noodles, or spaghetti squash.
- For a thinner sauce, add more broth and/or tomato sauce.
More yummy vegan pasta dishes
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Buon appetito
Rosa
📖 Recipe
Equipment
Ingredients
- 1 cup walnuts or pumpkin seeds for nut-free
- ½ cup sun dried tomatoes gently packed
- 1 yellow onion quartered
- 4-5 cloves garlic peeled
- 1 cauliflower broken into large florets
- 4 cups tomato sauce or tomato puree of choice
- 2 cups low sodium vegetable broth
- ½ cup split red lentils
- 1 teaspoon dried oregano
- ½ teaspoon sea salt or to taste
- ½ teaspoon dried basil
- ½ teaspoon dried parsley
- 2 bay leaves
- ½ pound pasta of choice gluten free if preferred
Optional Garnish
- vegan Parmesan cheese
- fresh parsley
Instructions
- Add the walnuts and sundried tomatoes to the bowl of your food processor and pulse until broken down and crumbly, without pureeing. Transfer to a small bowl and set aside.
- Now add the onion, garlic, and cauliflower florets to your food processor and gently pulse until chopped, but do not overprocess. Keep the pieces chunky for a hearty sauce and the best texture, working in batches as needed. Transfer each batch to a sauce pot or deep nonstick skillet.
- Sauté the veggies over medium-high heat, stirring occasionally, until reduced, approx 5-7 minutes. You should not need water or oil, as the veggies will release moisture. But if anything is sticking, add 1-2 tablespoons of water.
- Then add all the remaining sauce ingredients: walnut and sundried tomato mixture, tomato sauce, broth, lentils, and all the seasoning. Simmer for 20 minutes, until the lentils are cooked and the sauce is thick. Taste for seasoning and add more if needed. Discard the bay leaves.
- Meanwhile, bring a large pot of generously salted water to a boil, and cook your pasta according to package directions for 'al dente' pasta. Then serve the pasta with a generous scoop of the cauliflower bolognese sauce on top.
Notes
- Do not overprocess the veggies. You want a chunky, hearty cauliflower bolognese sauce, so make sure to keep some texture.
- Simmer the sauce for at least 20 minutes. Simmering allows the flavours to marry beautifully. If you have extra time, simmer even longer. The more it simmers, the more the flavours will amplify.
- Add more broth if your sauce gets too thick. It should be thick and rich, but if you find it’s getting too thick, add an extra half cup of vegetable broth.
- Salt your pasta water! Be sure to add enough salt to your pot of water for the best results. Here's a handy guide to help if needed.
- Do not overcook your pasta. Follow the directions for 'al dente' pasta. Al dente translates as ‘firm when bitten’. If your package does not include directions for 'al dente' undercook your pasta by 1-3 minutes. 'Al dente' pasta is still firm once cooked, and not mushy. This gives you optimal texture.
- For nut-free, use sunflower seeds or pumpkin seeds to replace the walnuts with similar results.
- For lower calories, enjoy a smaller portion of pasta with a larger portion of the cauliflower bolognese sauce. OR use zucchini noodles, carrot noodles, or spaghetti squash.
- For a thinner sauce, add more broth and/or tomato sauce.
giuseppe says
Hello Rosa
I’d like to use sunflower/pumkin seeds in my cooking but don’t know how they are cooked or used. Are they split, roasted or what? I would like to know cos hints are not given in any recipe.
Thanks God bless.
Rosa says
Hello Giuseppe, I usually use raw sunflower or pumpkin seeds, but roasted will also work. Enjoy.
Chantal Sylvestre says
This one will be a repeat for the rest of my life. Thank you!
Rosa says
Absolutely thrilled to hear that Chantal. 🙂
Cheryl says
Seems wonderful, am simmering it right now; with the frozen cauliflower blend from Trader Joe’s and I toasted the raw pumpkin seeds first, will use walnuts as a topping once I’ve plated it on top of the pasta. Thank you for the nice recipe.
Rosa says
My pleasure Cheryl. Thanks for sharing your feedback. 🙂