Today we prepare the ragù, not the traditional ragù, but a cauliflower ragù or cauliflower sauce.
For the preparation of my ragù, I used simple homemade tomato sauce and chopped raw cauliflower florets.
* I chose a classic white cauliflower; try it with other types of cauliflower: orange, green, purple.
It is a vegan ragù.
It’s tasty and suitable for children.
It’s excellent on tagliatelle and for seasoning lasagna and baked pasta.
- Difficulty: Easy
- Cost: Inexpensive
- Preparation time: 10 Minutes
- Portions: 2 people
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 5.6 oz cauliflower (raw florets)
- to taste mixed carrots, onions, celery (in chunks)
- 1/4 cup water
- 3/4 cup tomato sauce (homemade)
- 1 vegetable bouillon cube (homemade)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
Tools
- 1 Food Processor or mixer
Preparation
Cut the cauliflower into florets and wash them thoroughly under running water.
Weigh approximately 5.6 oz.
Place the raw cauliflower florets in the food processor and chop.
Clean and wash the vegetables [carrots, onions, and celery] then cut them into chunks.
Often for convenience or when I don’t have fresh vegetables, I use a frozen soffritto mix.
Place the vegetables in a pan and heat them.
Add 1/4 cup of water and let them wilt.
Add:
• the chopped cauliflower florets;
• the tomato sauce;
• the vegetable bouillon cube [optional] and mix until it dissolves between the cauliflower and tomato sauce.
Add a pinch of salt and a pinch of pepper.
Let it cook with a lid on and over low heat for 5-10 minutes until the ragù reaches the desired consistency.
When the ragù begins to thicken, stir repeatedly to prevent it from sticking to the bottom of the pot.
Cooking times vary depending on the thickness of the tomato sauce [also check that the cauliflower’s crunchiness suits your taste] and based on the intended use of the ragù, which should be thicker if used to directly dress pasta and more liquid if the pasta is to be baked.
Adjust the salt if necessary.
Your light cauliflower ragù is ready.
Enjoy your meal!
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Cook the pasta, rinse it under running water, and drain it.
In the meantime, heat the cauliflower ragù.
Pour the pasta into the pan with the cauliflower ragù and mix.
Plate it.
You can complete it with a small amount of grated or shaved aged cheese [e.g., Grana or Parmesan] to add flavor or in the full proportion provided by your dietary plan to transform the whole-grain pasta with cauliflower ragù into a one-dish meal that concentrates the characteristics of a balanced meal into a single course.
Or add pre-cooked legumes [lentils, chickpeas, broad beans, beans or mixed legumes] for a mixed vegetable ragù of cauliflower and legumes.
Add a drizzle of raw oil and grind the pepper.
Your whole-grain pasta with cauliflower ragù is ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes and diabetes.
Find dedicated recipes here.
Remember:
• start the meal with a large serving of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it according to the proportions and combinations of foods specified in your dietary plan.
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