Parsnip Spaghetti with Sunflower Bolognese

Luke Hines LUKE HINES

I absolutely love this recipe! I really enjoy the al dente mouthfeel from the parsnips, but feel free to swap them out and use any other of your favorite spiralized vegetables such as zucchini noodles or sweet potato noodles.

Sunflower seeds are rich in B vitamins, which are essential for a healthy nervous system, and are a good source of phosphorus, magnesium, iron, calcium, potassium, protein and vitamin E.

They also contain zinc, manganese, copper, chromium, and carotene as well as monounsaturated and polyunsaturated fatty acids – types of ‘good’ fat that may help to protect the arteries.

Ingredients

  • 3–4 parsnips, peeled
  • 500 g (4 cups) cauliflower florets
  • 60 g (1⁄2 cup) sunflower seeds
  • 1 garlic clove, finely chopped
  • 1⁄2 onion, roughly chopped
  • 1 teaspoon dried mixed Italian herbs
  • 1 tablespoon coconut oil
  • 170 g can tomato paste
  • 1 tablespoon balsamic vinegar
  • 500 ml (2 cups) vegetable stock
  • Sea salt and freshly ground black pepper
  • Plant Parmesan, to serve
  • 1 handful of basil leaves, to serve

Method

  1. Using a mandoline, spiraliser or sharp knife, cut the parsnips into fine vegetable noodles. Set aside.
  2. In a food processor, pulse together the cauliflower, sunflower seeds, garlic, onion, and mixed herbs to form a rough, chunky paste.
  3. Melt the coconut oil in a large non-stick frying pan over medium-high heat, add the cauliflower mixture and saute for 8–10 minutes, or until softened and lightly golden brown. Reduce the heat to medium, stir in the tomato paste, balsamic vinegar and vegetable stock and bring to a simmer. Cook for 10 minutes, stirring occasionally, until lovely and thick.
  4. Meanwhile, cook the parsnip noodles in a saucepan of boiling salted water for 3–4 minutes, or until just tender, then drain and divide among bowls. To serve, spoon the bolognese over the noodles, season well with salt and pepper and scatter over the plant parmesan and a few basil leaves to finish. Enjoy.

Eat More Vegan by Luke Hines, Published by Plum, RRP $39.99, Photography by Mark Ropper.

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Luke Hines

BY LUKE HINES

Following an impressive stint on the 2013 Australian series of My Kitchen Rules, Luke Hines jumped straight from the proverbial frypan into the fire. Following his success from the popular cooking show into a post-TV career that continues to showcase his passion for educating Australian's on clean nutrition and optimal training for a positive lifestyle. He wants to prove that healthy food CAN be tasty food and believes in a long-term holistic lifestyle of health where eating well isn't complicated; it's simply a matter of being educated to make choices that both taste good and are better for you.