Pasta Bolognaise

, ,

This is our take on the traditional bolognaise sauce which uses less but good quality minced meat (or use vegetarian alternative) and adds plant protein through the addition of lentils.

PASTA BOLOGNAISE

Joanne Iceton
Print Recipe Pin Recipe
Course Main Course

Ingredients
  

  • 1 tbsp. oil
  • 1 medium onion finely chopped
  • 1 carrot grated
  • 1 stick celery finely chopped
  • 2 garlic cloves crushed (or use 2 tsp. garlic puree)
  • 250 g lean minced beef chicken, pork, lamb OR vegetarian alternative
  • 2 tsp. dried oregano
  • 75 g red lentils
  • 2 tbsp tomato purée
  • 400 g can chopped tomatoes or 400g chopped fresh tomatoes
  • 1 beef/vegetable stock cube
  • 350 ml boiling water
  • 50 ml milk optional
  • 300 g dried wholewheat pasta

Instructions
 

  • Wash, then prepare the vegetables and garlic.
  • Put the onions, celery, carrot and garlic in the large pan and cook over a medium heat until the veg has softened.
    Turn up the heat then add the meat, breaking up with a fork, stirring until it has started to brown.
  • Add the lentils, oregano, tomato puree and tomatoes.
    Crumble the stock cube in the pan, add the water and stir until boiling, then reduce the heat and simmer for 15 –30 minutes.
    If using milk, stir it through towards the last 5 mins. This is completely optional but helps to reduce the acidity of the tomatoes without the need to add sugar. It also adds a creamier taste.
  • Whilst the bolognaise is simmering away, add the pasta to a large pan with plenty of boiling water and continue to cook for 8—10 mins (or recommended time).
  • Drain the pasta then stir into the bolognaise sauce and serve.

Notes

Prepare now, eat later
Cool the meat mixture as quickly as possible and store, covered, in the fridge for up to 24 hours, or freeze for up to one month and defrost before reheating until piping hot (70c).

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

Card Donations PayPal Donations

Nutritional benefits:

Using less red meat means affording the lean meat. Cheaper mince often uses  gristle and fatty cuts where the fat needs to be drained away.

The lentils not only add soluble and insoluble fibre essential for good digestive health but a very low fat source of plant based protein as well as being a complex carbohydrate food. Complex carbohydrates take longer to digest so keep you  satiated for longer. They also help to keep the blood sugar levels steady (essential if diabetic). 

The abundance of vegetables and fruit (tomatoes) in this dish make it a source of many vitamins, minerals, soluble fibre and antioxidants which help prevent many diseases and illnesses including type 2 diabetes, heart disease, certain cancers and strokes.

Wholewheat pasta contains more B vitamins than white versions (important for a healthy nervous system), minerals such as copper, selenium, magnesium and manganese as well as insoluble fibre (fibre in the diet can help to lower blood sugar and blood cholesterol levels as well as maintaining a health digestive system) The refining  process needed to make white pasta, flour and bread removes most of these valuable nutrients which is why we always prefer to use these foods. It is a complex carbohydrate food which releases energy slowly  (unlike refined carbohydrates like pastries, cakes, white bread/pasta, sugar and sugary drinks). Because they take longer to digest, they keep you fuller for longer.