Healthy Turkey mince and vegetable bolognese sauce (no wine)

a photo of spaghetti in a white bowl with a fork moving spaghetti around and bolognese sauce

Healthy Turkey mince and vegetable bolognese sauce (no wine)

Our turkey mince bolognese is packed with flavor. Juicy ground turkey simmers in a fragrant tomato sauce with a medley of vegetables and aromatic herbs. Enjoy a satisfying and flavorful pasta dish that's lighter than the traditional version.

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 591 kcal

Ingredients

500 g (1 lb) turkey mince, see Note 1
400 g (14 oz) lentils, see Note 2
400 g (1 ½ cups) tinned tomatoes
400 g (1 ½ cups) passata
150 g (5 oz) brown onion
150 g (5 oz) capsicum
150 g (5 oz) zucchini
200 g (7 oz) carrots
60 ml (¼ cups) bbq sauce
15 g (? tablespoon) Worcestershire sauce, optional, recommended
15 g (1 tablespoon) extra virgin olive oil
5 g (1 tablespoon) dried basil, adjust to preferences
5 g (1 tablespoon) paprika, adjust to preferences
15 g (1 tablespoon) brown sugar, optional (see Note 3)
500 g (1 lb) dried pasta, see Note 4
salt and pepper , to taste

Instructions

Prepare

Grate: 150 g (5 oz) zucchini, 200 g (7 oz) carrots
Dice: 150 g (5 oz) brown onion, 150 g (5 oz) capsicum

Cook

Heat 15 g (1 tablespoon) extra virgin olive oil in a pan over medium heat and add onions. Sauteing until clear and fragrant (approx 3-5 minutes).
Add 500 g (1 lb) turkey mince and cook until most of the mince has changed colour. Then add vegetables (capsicum, zucchini, carrots), lentils, sauces (tinned tomatoes, passata, bbq sauce, herbs and spices). Allow it to come to the bubble.
Add 150 g (5 oz) capsicum, 150 g (5 oz) zucchini, 200 g (7 oz) carrots, 400 g (14 oz) lentils, 400 g (1 ½ cups) tinned tomatoes, 400 g (1 ½ cups) passata, 60 ml (¼ cups) bbq sauce, 15 g (? tablespoon) Worcestershire sauce, 5 g (1 tablespoon) dried basil, 5 g (1 tablespoon) paprika.
Reduce the heat to low and let it boil off for at least 30 minutes and up to 2 hours.
About 20 minutes before finishing, boil a large pasta pot of water. Cook 500 g (1 lb) dried pasta according to packet instructions (if serving immediately), minus 2 minutes (if meal prepping), halved (if freezing)
Before switching off, taste and adjust with 15 g (1 tablespoon) brown sugar and salt and pepper .

Notes

Note 1 - Turkey Mince

I use turkey breast mince because it is leaner, but you could use regular turkey mince or any mince (e.g. beef, chicken) that you want. For vegetarians, you could substitute with TVP.

Note 2 - Lentils

You can use a 400g tin of lentils that have already been rehydrated for convenience, or you can use dry lentils and rehydrate yourself (use about 1 cups of dried lentils in 2 cups boiling water and wait 20 minutes). This should make about 1.5 cups.

Note 3 - Brown sugar

As I suggested in the post, brown sugar can help balance the acidity of the tomatoes if you're finding it doesn't reduce as much as you would like. Make sure you taste first and adjust as necessary.

Note 4 - Pasta

You can use whatever pasta you want, don't be stuck on only spaghetti just because it is usually called "Spaghetti Bolognese".

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: 591kcalCarbohydrates: 94gProtein: 35gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 3gTrans Fat: 0.1gCholesterol: 46mgSodium: 176mgPotassium: 1297mgFiber: 21gSugar: 13gVitamin A: 3900IUVitamin C: 38mgCalcium: 121mgIron: 8mg

Keyword spaghetti bolognese recipe, Turkey bolognese, Turkey Recipe

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