Description of this recipe
This 5-a-day Bolognese is a vibrant and nutritious twist on the classic Italian dish, packed with vegetables that not only enhance the flavor but also contribute to your daily intake of essential nutrients. It combines hearty beef mince with a colorful medley of onions, leeks, peppers, courgettes, and tomatoes, creating a rich and satisfying sauce that is both comforting and wholesome.
Why you will love this recipe
You will love this recipe because it effortlessly combines the indulgence of a traditional Bolognese with the health benefits of incorporating five different vegetables into one meal. It’s perfect for busy weeknights when you crave something hearty yet nutritious. The addition of fresh basil and parmesan elevates the dish, making it feel gourmet without requiring hours of preparation. Plus, it’s a fantastic way to sneak in extra veggies for the whole family, ensuring that everyone gets their daily dose of vitamins and minerals.
Introduction
Bolognese sauce is a beloved staple in many households, often associated with comfort and warmth. However, traditional recipes can sometimes be heavy and lacking in nutritional value. This 5-a-day Bolognese reimagines the classic with an emphasis on fresh vegetables, providing a colorful and healthful alternative that does not compromise on flavor. Whether you’re a busy parent trying to incorporate more veggies into your family’s diet or a culinary enthusiast looking for a delightful new recipe, this dish is sure to impress.
With its rich tomato base and a variety of textures from the sautéed vegetables, this Bolognese is not only a feast for the palate but also a visual delight. It pairs beautifully with spaghetti, but feel free to serve it over your favorite pasta or even zoodles for a low-carb option. Let’s dive into the ingredients and preparation so you can whip up this delicious dish in no time!
Ingredients:
- 1 ½ tbsp olive oil
- 150g beef mince
- 2 onions, finely chopped
- 2 leeks, finely sliced
- 1-2 garlic cloves, crushed
- 1 red pepper, chopped into small pieces
- 1 large courgette, chopped into small pieces
- 1 can chopped tomatoes
- 2 tbsp tomato purée
- 50ml chicken or beef stock
- ½ tsp dried oregano
- 150g spaghetti
- 25g parmesan, finely grated
- A few basil leaves (optional)
Preparation:
Step 1:
In a large saucepan, heat ½ tablespoon of olive oil over medium-high heat. Once hot, add the beef mince and cook until well browned. This step is crucial as it develops the flavor of the meat. Once browned, transfer the beef to a dish and set aside.
Step 2:
Return the saucepan to the heat and add the remaining oil. Reduce the heat to medium-low and add the finely chopped onions and leeks. Sauté for 8-10 minutes until they are very soft and translucent.
Step 3:
Add the crushed garlic, chopped red pepper, and courgette to the pan. Stir well and continue to cook until the vegetables start to char at the edges and any moisture released has evaporated. This caramelization adds depth to the sauce.
Step 4:
Return the browned beef to the pan and stir in the canned chopped tomatoes, tomato purée, chicken or beef stock, and dried oregano. Mix everything thoroughly, then cover the pan and allow it to simmer on low heat for about 35 minutes. Stir occasionally to prevent sticking.
Step 5:
While the sauce is simmering, cook the spaghetti according to the package instructions. When the pasta is almost done, stir half of the grated parmesan into the Bolognese sauce. If the sauce appears too thick, add a spoonful of pasta water to loosen it. Once the spaghetti is cooked, drain it and toss it with the Bolognese sauce until well coated. Serve garnished with the remaining parmesan and fresh basil leaves if desired.
COOKING Rating:
Difficulty Level: Easy
Cooking Time: Approximately 1 hour
Servings: 4
Serving Suggestions:
This 5-a-day Bolognese is best served hot, straight from the stove. Pair it with a simple side salad of mixed greens dressed with olive oil and balsamic vinegar for a refreshing contrast. For a heartier meal, consider serving it with garlic bread or a warm crusty baguette to soak up the delicious sauce. If you’re feeling adventurous, you can also top it with a dollop of ricotta cheese or a sprinkle of chili flakes for an extra kick.
Tips:
- Vegetable Variations: Feel free to experiment with different vegetables based on what you have on hand. Carrots, mushrooms, or spinach can be great additions.
- Make it Ahead: This Bolognese sauce can be made in advance and stored in the refrigerator for up to three days or frozen for up to three months. Just reheat before serving.
- Herb Infusion: Fresh herbs can elevate the dish even further. Consider adding a bay leaf during simmering or a sprinkle of fresh parsley before serving.
- Gluten-Free Option: Substitute spaghetti with gluten-free pasta or spiralized vegetables like zucchini or squash for a gluten-free meal.
- Meat Alternatives: For a healthier version, you can replace beef mince with turkey or a plant-based alternative for a vegetarian option.
Prep Time:
15 minutes
Cook Time:
35 minutes
Total Time:
50 minutes
Nutritional Information (per serving):
- Calories: 450
- Protein: 25g
- Sodium: 600mg
Conclusion
This 5-a-day Bolognese is a wonderful way to enjoy a classic dish while ensuring you’re getting your daily servings of vegetables. With its rich flavor profile and satisfying texture, it’s bound to become a family favorite. Not only is it easy to prepare, but it’s also versatile enough to adapt to your personal taste preferences. So gather your ingredients, roll up your sleeves, and enjoy the delightful experience of making this wholesome meal.
Questions and Answers about this recipe
1. Can I use a different type of meat for this Bolognese?
Absolutely! You can substitute the beef mince with ground turkey, chicken, or even a plant-based mince for a vegetarian option.
2. How can I make this dish vegetarian?
To make this Bolognese vegetarian, simply replace the beef mince with a plant-based alternative and ensure that your stock is vegetable-based.
3. What can I serve with this Bolognese?
This dish pairs perfectly with spaghetti, but you can also serve it over rice, quinoa, or even roasted vegetables for a low-carb option.
4. Can I prepare this sauce in advance?
Yes, this Bolognese sauce can be made ahead of time and stored in the refrigerator for up to three days or frozen for up to three months.
5. How can I store leftovers?
Allow the Bolognese to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to three days or frozen for longer storage.
