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tomato free bolognese with spaghetti squash

Tomato Free Bolognese (Gluten Free, Dairy Free)

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 2
This tomato free bolognese is a healthy, quick and easy fish version of the classic meal, which is naturally gluten free and dairy free. It’s made without tomatoes, but uses alternative ingredients to provide the same classic tomato flavour, to make it perfect for those following a nightshade free diet.
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US Customary - Metric

Equipment

Ingredients

  • 2 tins tuna in water drained and flaked
  • 1 large carrot finely chopped
  • 4.5 oz chestnut mushrooms finely chopped
  • 2 medium celery sticks finely chopped
  • 4.5 oz cauliflower fresh or frozen, pulsed in a food processor until rice sized pieces are formed
  • 1/2 medium onion finely diced
  • 2 garlic cloves finely minced
  • 1 tbsp dried oregano
  • 3/4 ounces fresh basil chopped
  • 1/2 tsp balsamic vinegar

For The Tomato Free Sauce

Instructions

To Make The Tomato Free Sauce

  • Add the pumpkin purée, beetroot, broth and lemon juice to a blender. Blend on high for 2-3 minutes or until a smooth liquid is formed.

To Make The Bolognese

  • Heat 2 tablespoons of broth in a pan over a medium heat. Add the carrot, mushroom, celery, onion, garlic and oregano and cook for 5 minutes, stirring occasionally, adding more broth when needed
  • Add the tomato sauce from the blender. Bring the liquid to a boil over a medium heat, then turn the heat down to low, add the cauliflower rice and cook for 20 minutes or until the vegetables are fork tender and mixture is your desired thickness, adding more broth if needed if the sauce becomes too thick. Add the flaked tuna to the pan for the final 5 minutes.
  • Remove from the heat, stir in the balsamic vinegar and fresh basil.
  • Transfer to serving bowls and enjoy with spaghetti or spaghetti alternative of your choice. 

Notes

Links. Above links are for US readers. Links for UK readers – weighing scales, measuring jug, measuring cups & spoons, vegetable peeler, chopping knife, can opener, food processor, blender, 26 cm pan, mixing spoon, tinned tuna, pumpkin puree, balsamic vinegar, vegetable broth, dried oregano.
Storage. After being left to cool completely the bolognese can be stored in a glass airtight container in the fridge for up to 2 days or freezer for up to 3 months. Label the container with the date stored so you know when to use it by. 
To reheat to eat:-
  • From the fridge – remove from the fridge. Transfer the contents into a saucepan and heat over a medium low heat until piping hot all the way through and at least 165°F or 75°C when tested with a food thermometer (UK Link/US Link) (1), stirring occasionally and adding more broth if needed.
  • From the freezer – transfer the bolognese from the freezer to the fridge and leave to defrost overnight or for at least for 12 hours or until completely thawed. Then transfer the bolognese into a saucepan and heat as detailed above, over a medium low heat until piping hot all the way through and at least 165°F or 75°C when tested with a food thermometer (UK Link/US Link) (1), stirring occasionally and adding more broth if needed. 
Nutrition. Nutrition information is an estimate provided by an online calculator and is only intended for reference only.

Nutrition

Serving: 1g | Calories: 125kcal | Carbohydrates: 19g | Protein: 13g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 18mg | Sodium: 416mg | Potassium: 756mg | Fiber: 5g | Sugar: 8g | Vitamin A: 13882IU | Vitamin C: 39mg | Calcium: 98mg | Iron: 3mg
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