Vegetable Bulgur “Bolognese” Sauce

BCBSIL Connect Team — Fri, 25 Aug 2023 15:01:38 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 8/25/2023 3:01:38 PM

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

Directions:

Cook bulgur wheat according to package instructions.
Run food processor with the shredder attachment. Add cauliflower, carrots, mushroom, onion, garlic, and sun-dried tomatoes until vegetables are in fine pieces.
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.
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

Tags: Entree, Recipe book, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, Italian, High blood pressure - Sodium Conscious, Heart Disease - Heart Conscious

Vegetable Bulgur “Bolognese” Sauce

BCBSIL Connect Team — Thu, 02 Sep 2021 22:07:44 GMT

Revision 3 posted to Recipe Book by BCBSIL Connect Team on 9/2/2021 10:07:44 PM

Ingredients: Makes 6 servings sauce

Directions:

Cook bulgur wheat according to package instructions.
Run food processor with the shredder attachment. Add cauliflower, carrots, mushroom, onion, garlic, and sun-dried tomatoes until vegetables are in fine pieces.
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.
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

Tags: Entree, Recipe book, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, Italian, High blood pressure - Sodium Conscious, Heart Disease - Heart Conscious

Vegetable Bulgur “Bolognese” Sauce

BCBSIL Connect Team — Fri, 22 Feb 2019 00:47:28 GMT

Revision 2 posted to Recipe Book by BCBSIL Connect Team on 2/22/2019 12:47:28 AM

Ingredients: Makes 6 servings sauce

Directions:

Cook bulgur wheat according to package instructions.
Run food processor with the shredder attachment. Add cauliflower, carrots, mushroom, onion, garlic, and sun-dried tomatoes until vegetables are in fine pieces.
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.
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

Tags: Entree, Recipe book, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, Italian, High blood pressure - Sodium Conscious, Heart Disease - Heart Conscious

Vegetable Bulgur “Bolognese” Sauce

BCBSIL Connect Team — Tue, 05 Feb 2019 17:11:04 GMT

Revision 1 posted to Recipe Book by BCBSIL Connect Team on 2/5/2019 5:11:04 PM

Ingredients: Makes 6 servings sauce

Directions:

Cook bulgur wheat according to package instructions.
Run food processor with the shredder attachment. Add cauliflower, carrots, mushroom, onion, garlic, and sun-dried tomatoes until vegetables are in fine pieces.
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.
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

Tags: Entree, Recipe book