Healthy Spaghetti Bolognese with Vegetables

a photo of spaghetti bolognese in a white bowl on a beige background with parmesan on top

Healthy Spaghetti Bolognese with Vegetables

Spaghetti Bolognese is an easy weeknight dinner or meal prep option packed full of vegetables and goodness to keep your heart warm and belly full.

note - ingredients can be approximate

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Prep Time 20

Cook Time 2

Total Time 2 20

Course Main Course

Cuisine Italian

Servings people

Calories 616 kcal

Equipment

Ingredients

1 kg (2 lb) lean beef mince, subs Note 1
400 g (14 oz) lentils, approx.1 tin, drained and rinsed
400 g (14 oz) kidney beans, approx.1 tin, drained and rinsed
800 g (3 cups) tinned tomatoes, see note 2
100 g (3 ½ oz) brown onion, approx.1
100 g (3 ½ oz) bell pepper / capsicum, approx.1
200 g (7 oz) zucchinis, approx.2
200 g (7 oz) carrots, approx.2
300 g (10 ½ oz) mushrooms
100 g (3 ½ oz) celery, approx.6 stalks, leaves removed.
400 g (1 ½ cups) passata, see note 2
30 g (¼ cups) bbq sauce, optional, highly recommended
30 g (¼ cups) Worcestershire sauce , optional, highly recommended
60 g (¼ cups) tomato paste
15 g (1 tablespoon) olive oil
10 g (2 tablespoon) dried basil, optional, adjust for preferences, subs note 3
10 g (2 tablespoon) paprika, optional, adjust for preferences
5 g (½ tablespoon) chilli flakes, optional, adjust for preferences
500 grams (1 lb) spaghetti , dried (See Note 4)

Instructions

Prepare vegetables

Dice: 100 g (3 ½ oz) brown onion, 100 g (3 ½ oz) bell pepper / capsicum, 100 g (3 ½ oz) celery.
Grate: 200 g (7 oz) zucchinis, 200 g (7 oz) carrots.
Slice: 300 g (10 ½ oz) mushrooms

Cook Bolognese

Heat 15 g (1 tablespoon) olive oil in a pan and add 100 g (3 ½ oz) brown onion. Sautee until clear and fragrant (approx 3-5 minutes).
Add 1 kg (2 lb) lean beef mince and cook until it has turned mostly browned. Add 400 g (14 oz) lentils, 400 g (14 oz) kidney beans, 800 g (3 cups) tinned tomatoes, 100 g (3 ½ oz) bell pepper / capsicum, 200 g (7 oz) zucchinis, 200 g (7 oz) carrots, 300 g (10 ½ oz) mushrooms, 100 g (3 ½ oz) celery, 400 g (1 ½ cups) passata, 30 g (¼ cups) bbq sauce, 30 g (¼ cups) Worcestershire sauce , 60 g (¼ cups) tomato paste. Mix well.
It'll be slightly runny at this stage. Once bubbling, lower the heat to low and simmer for at least 30 minutes and up to 2 hours.
The longer you leave it, the more intense the flavour will be (highly recommend longer).

Cook Spaghetti

15 minutes before serving, cook 500 grams (1 lb) spaghetti according to packet instructions (this will vary depending on brand and type of pasta).
If using for meal prep, undercook the pasta by 2 minutes.
If freezing, only cook the pasta half of what the packet says.

Taste and adjust

During the simmer, taste the Bolognese and add herbs/spices if desired (10 g (2 tablespoon) dried basil, 10 g (2 tablespoon) paprika, 5 g (½ tablespoon) chilli flakes).
If its slightly acidic (depending on the tomatoes you use), add a tablespoon of sugar, stir, and taste again (repeat if necessary).

Serve

Serve Bolognese with pasta and top with parsley and parmesan if desired.

Video

Notes

Note 1 - Mince

Traditionally, Spaghetti Bolognese uses beef mince. But you can substitute for any mince of your preference including: pork, chicken or turkey. If you're vegetarian or vegan, you can substitute the meat for TVP (Textured Vegetable Protein).

Note 2 - Passata and Tinned Tomatoes

These are interchangeable and can be substituted for the other.

Note 3 - Herbs

Other herbs that will work well - rosemary, oregano, Italian herbs, thyme

Note 4 - Pasta

You can substitute this for other pasta if you don't have spaghetti on hand.

Storing

Store in a glass container (plastic will go red after having the tomato in it). Store in the fridge for up to 4-5 days.

Reheating

Reheat on 1 minute intervals, stirring each time until heated through (approx. 3 minutes).

Freeze

Freeze mince and pasta separately (or make pasta fresh). Freeze in airtight container or plastic bags for up to 3-6 months.

Nutrition

Calories: 616kcalCarbohydrates: 89gProtein: 45gFat: 9gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.3gCholesterol: 62mgSodium: 275mgPotassium: 1690mgFiber: 21gSugar: 14gVitamin A: 3468IUVitamin C: 39mgCalcium: 131mgIron: 10mg

Keyword Beef recipe, Meal Prep Recipe, mince recipe, spaghetti bolognese recipe

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