Spaghetti Bolognese (with extra veg) Posted on 18/02/2019

Spaghetti Bolognese with Extra Veg - An Apple A Day

Just like so many of you, I am busy. My life is full and whilst I am grateful, there are times when I don’t have the time (or motivation) for dinner prep. When those times arise, I’ve got some handy recipes up my sleeve and this full proof spaghetti bolognese recipe (with extra veg of course) is one of them.

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HEALTH BENEFITS

TOMATO – Tomatoes are an incredible source of the antioxidant lycopene. Lycopene has been linked to a reduced risk of heart disease and breast, prostate and renal cancers (1, 2, 3). More studies are warranted and I look forward to seeing the data!

BEEF – I use 100% grass-fed and finished beef from our local farmer’s market. Beef is a wonderful protein source that contains additional nutrients like that of B6, B12, Selenium, Zinc and Iron.

QUINOA & RICE – Because our house is predominantly gluten free, I use a quinoa and rice spaghetti. Both rice and quinoa are high in fibre. Fibre is required for a healthy gut microbiome, blood sugar and cholesterol management and satiety. Both rice and quinoa also contain B vitamins and magnesium – two nutrients that support a healthy stress response (perfect for when I’m time poor!).

THE RECIPE

Spaghetti Bolognese (with extra veg)
Prep Time
15 mins
Cook Time
20 mins
Total Time
35 mins
 

My go-to recipe for maximum nourishment when I am time poor. 

Course: Dinner
Cuisine: Italian
Servings: 5 people
Author: Alyse Co-cliff (Nutritionist)
Ingredients
  • 500 g Grass-fed Beef mince
  • 1 brown onion, peeled and diced
  • 1 garlic clove, crushed (optional)
  • 1 carrot (medium), peeled and diced
  • 1 red capsicum, core removed, diced
  • 1 zucchini (medium), diced
  • 8 mushrooms, chopped finely
  • 700 g tomato Passata
  • 2 tbsp. tomato Paste
  • 1 tsp. Italian herb Spice Mix
Instructions
  1. In a large fry pan over medium heat add 1 tbsp. of your preferred cooking oil (olive, coconut, ghee, butter) and the onion, garlic, carrot and sauté until the carrot softens slightly and the onion turns golden brown.  

  2. Increase the heat to medium-high. Add the mince to the pan and using your cooking utensil, break the mince apart. Cook the mince for around 5 minutes or until cooked through.

  3. Add the remaining vegetables, diced tomatoes, tomato paste and herbs, salt and pepper and stir through. Reduce the heat and simmer for 10-15 minutes, stirring occasionally. 

  4. In the meantime, bring a pot of water to the boil and cook 400g spaghetti following the pack instructions.

  5. Drain the spaghetti and pair with the Bolognese sauce in serving bowls. Top with grated parmesan and fresh herbs if that’s what you’re feeling like 🙂

Recipe Notes

SERVING SUGGESTION: I serve this dish with a side of fresh greens (rocket and parmesan salad for the win). I also like to mix through a cup of cooked brown lentils if I have them on hand – it does alter the flavour a little, so go lightly but the extra fibre is a great addition 🙂 

DAIRY-FREE: To make this dish dairy free, avoid the parmesan. You could add nutritional yeast flakes instead? 

GRAIN-FREE: To make this dish grain-free, swap the gluten free quinoa and rice noodles for zucchini or sweet potato zoodles, or simply enjoy the sauce on its own 🙂

VEGETARIAN: To make this dish vegetarian, swap the beef mince for 400g of cooked brown lentils. 


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