We just returned from a wonderful trip to South Africa. Apart from the amazing nature, wonderful views and warm-hearted people, its food turned out to be super tasty as well. As a result, I ended up bringing 4 cook books with me (oops). One of them was “My Low Carb Kitchen” by Vickie De Beer. Low Carb (also called “Banting” in South Africa) is extremely popular in South Africa with banting restaurants, meals and products popping up everywhere.
Myself, I’m still conducting some more research on the ups and downs of such a low carb diet, but I have to admit that I’m eating more and more low carb (apart from breakfast).
Anyhow, coming home from our holidays, I got inspired by one of her recipes and came to this wonderful, super easy Cauliflower Bolognese Bake.
Ingredients (serves 4)
- 1 cauliflower, cut into florets
- Your favourite Bolognese sauce. Myself, I don’t have one fixed recipe, it really depends on what’s in my fridge. This time, I used (note: this was way too much sauce, but I used the leftovers for another dish the day after):
- 2 onions, finely chopped
- 3 cloves of garlic, chopped
- 2 carrots, finely chopped
- a handful of spinach
- 1 large zucchini, finely chopped
- 400g can whole peeled tomatoes
- ca 200-250 g tomato passata (to taste)
- Italian herbs (oregano, basil, thyme, rosemary) (and myself, I like to add some spicy chiliflakes as well)
- 500 g minced beef
- salt and pepper to taste
- 40g grated cheese (parmigiano/grana padano)
First, prepare your Bolognese sauce. Feel free to use your own Bolognese recipe (or your favourite jar from the supermarket 🙂 )!
For the Bolognese dummies amongst us, here’s how I prepared the sauce:
1. In a large saucepan, heat some oil (I used coconut oil) and fry the onions and garlic until soft. In the meantime, in another pan, fry the minced beef (I did it in two batches of 250g to make it easier), separating it with the back of a fork.
2. Add the carrots and zucchini until they are cooked as well.
3. Add the spinach, the fried minced beef, the canned tomatoes and tomato passata. Add herbs, pepper and salt to taste. Simmer for ca. 30 minutes until the sauce thickens.
Use these 30 minutes to prepare the rest of your dish.
1. Preheat oven to 200 degrees.
2. Cook the cauliflower in salted water until soft.
3. Drain and mash the cauliflower.
Final steps now!
1. Fill an ovenproof dish with the Bolognese sauce.
2. Add a layer of grated cheese.
3. Top the sauce with the mashed cauliflower and the rest of the grated cheese.
4. Bake in the oven until heated through and golden brown on top (should not take longer than 15 minutes probably).