Keto Vegetarian Bolognese

Keto Vegetarian Bolognese

This Keto Vegetarian Bolognese is a simple dish, made really quickly with the help of a food processor. Using herbs, spices and tomatoes creates a rich and decadent tasting dish while remaining meat free.

Because of all the vegetables in this, it is higher in carbs than some more traditional keto dishes (ie. chicken covered in cheese, which is about 50% of all keto recipes). However, I am a strong believer in combining a low carb diet with a varied and abundant amount of vegetables to ensure you are still eating nutritiously – not just staying in ketosis.

Keto Vegetarian Bolognese

Using the food processor to blitz up your vegetables will have this simmering on the stove in no time. I used my thermomix and it took all of 3 minutes!

It ALMOST looks like spaghetti bolognese, but don’t sit down thinking it’s going to taste exactly like a big bowl of meat. Because it isn’t. It’s vegetables. But hey, it is delicious vegetables!

Keto Vegetarian Bolognese

I’ve spent a long time working on my perfect Spaghetti Bolognese recipe, which you can try when you feel like having some meaty bolognese instead.

I had the left overs of the bolognese mixture for lunch the next day, covered in cheese and it was just as delicious! I left out the zucchini noodles as they don’t microwave well and let out too much moisture.

Keto Vegetarian Bolognese
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Keto Vegetarian Bolognese

Using lots of finely processed vegetables gives this Keto Vegetarian Bolognese a chunky texture, with a rich tomato sauce. 

Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 4 large serves
Calories 390 kcal

Ingredients

  • 1/2 small cauliflower
  • 1 small eggplant
  • 200 grams mushrooms
  • 1/2 small onion finely diced
  • 1/2 tablespoon garlic
  • 6 tablespoons olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 cup dry red wine
  • 1 400 gram tin tomatoes
  • 3 tablespoons tomato paste
  • 1 vegetable stock cube
  • 1/2 tablespoon dried basil
  • 1/2 tablespoon dried oregano

To Serve

  • 1 cup grated cheese to serve
  • 1 zucchini per person, or shiritaki noodles

Instructions

  1. Either finely dice, or food process the cauliflower, eggplant and mushrooms until in small chunks. 

  2. In a large, deep frying pan, heat the olive oil over medium heat and add the onion and garlic. Saute for 2 minutes until fragrant.

  3. Add the processed vegetables and saute for 6 - 7 minutes until beginning to soften and lightly caramelise. 

  4. Add the red wine and stir through for 3 - 4 minutes until almost completely absorbed. 

  5. Add all remaining ingredients (excluding grated cheese and zucchini to serve) and combine thoroughly. 

  6. Reduce heat to low, simmer for 15 - 20 minutes. Taste for seasoning. Continue simmering until thickened to your liking and eggplant has softened. 

Nutrition Facts
Keto Vegetarian Bolognese
Amount Per Serving
Calories 390 Calories from Fat 279
% Daily Value*
Total Fat 31g 48%
Saturated Fat 8g 40%
Cholesterol 29mg 10%
Sodium 1035mg 43%
Potassium 433mg 12%
Total Carbohydrates 9g 3%
Dietary Fiber 2g 8%
Sugars 3g
Protein 10g 20%
Vitamin A 9.3%
Vitamin C 25%
Calcium 23.6%
Iron 9.6%
* Percent Daily Values are based on a 2000 calorie diet.

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