Vegetable Bulgur “Bolognese” Sauce

Ingredients: Makes 6 servings sauce


1/3 cup dry bulgur wheat
1 head cauliflower, core removed, cut into large florets
1/2 cup carrots, cut into 1-inch pieces
1/2 large Portobello mushroom, sliced
1/2 medium yellow onion, roughly chopped
2 tablespoons minced garlic
2 tablespoons sun-dried tomatoes
1 tablespoon olive oil
1 4-ounce can tomato paste
1 32-ounce can crushed tomatoes
1 tablespoon freshly chopped oregano
2 tablespoons freshly chopped basil
1 cup water
3/4 teaspoon salt
1/2 tablespoon maple syrup


  1. Cook bulgur wheat according to package instructions.
  2. Run food processor with the shredder attachment. Add cauliflower, carrots, mushroom, onion, garlic, and sun-dried tomatoes until vegetables are in fine pieces.
  3. Heat oil in a stockpot over medium heat. Add vegetables and cook until all water has evaporated, about 20 minutes. Stir in tomato paste and cook 2 minutes more. Stir in crushed tomatoes, bulgur, oregano, basil, and water. At this stage, the sauce should be about soup consistency. Add more water if needed. Lower heat and simmer 30 minutes. Stir in salt and maple syrup to finish.
  4. Serve over whole wheat pasta.

Serving Size:
One serving: 1/2 cup of sauce

Nutritional Information:
Nutrition Info (per serving of sauce): 65 calories, 1.5 g fat, 0 g saturated fat, 0 mg cholesterol, 265 mg sodium, 12 g carbs, 5.5 g sugar, 3 g fiber, 2.5 g protein

Recipe provided by FLIK Hospitality Group  leaving site icon