Healthy Bolognese
This is a delicious gluten-free dish packed with vegetables, that is also healthy and nutritious
Ingredients
- 1Kg (2.2lb) lean mince
- 1 large onion, chopped
- 1 large green pepper, chopped
- 1 large red/yellow pepper, chopped
- 165g (5.8oz/ 1 1/3 cup) carrot, sliced
- 3 large celery stalks, sliced
- 5 cloves of garlic, minced
- 140g (4.9oz/ 8 tbsp) tomato paste
- 250ml (1 cup) boiling water
- 250ml (1 cup) white wine (optional)
- 1 beef stock cube (gluten-free) or 1 tsp/ 1 stock cube Herbamare organic vegetable stock
- 4 Kalamata olives, depitted & sliced in half
- 1 tbsp fresh rosemary, finely chopped
- 1 tbsp fresh thyme, finely chopped
- 1 tsp dried origanum
- 1/4 tsp sea salt
- 1/4 tsp black pepper
- 400g (14oz) dry yellow lentil spaghetti
- 1 tbsp extra virgin olive oil
- 1 tsp unsalted butter
- 4 bay leaves
Instructions
- Fry the onions in olive oil and butter until soft, then add the carrots, celery and peppers and cook for another 5 minutes.
- Add the mince, herbs & garlic and cook over medium heat until the water has reduced, then add the wine and cook off the alcohol for about 3 minutes.
- Put the stock cube in a cup of hot water, dissolve, then add to the mince with the tomato paste, salt & pepper and cook over low heat for minimum 45 minutes to an hour, uncovered, to reduce. You can cook it for up to 2 hours (covered) to develop more flavour.
- Boil the lentil pasta, and serve with the bolognese sauce.
- Optional (not dairy-free): you can serve with grated parmesan cheese & add a dash of milk to the bolognaise sauce for extra creaminess.
Notes
This dish is very delicious and contains no gluten, is dairy-free, contains 3 servings of vegetables per serving, is high in protein and low in fat. Lycopene, which is released from the tomatoes with heat, is beneficial for the cardiovascular system, prostate health and prevents cancer. The sauce is also packed with beneficial herbs and garlic, which have various therapeutic effects, such as protecting the cardiovascular system and act as potent antivirals and antibacterials. The dish is also packed with minerals, especially potassium, which is very beneficial to help reduce blood pressure, zinc and selenium, which are antioxidants that support thyroid and immune health.
Vitamins
B1 (Thiamine) - 0.1mg (10%)
B2 (Riboflavin) - 0.3mg (29%)
B3 (Niacin) - 8.1mg (58%)
B5 (Pantothenic Acid) - 1.1mg (22%)
B6 (Pyridoxine) - 0.7mg (54%)
B12 (Cobalamin) - 3.1µg (130%)
Folate - 38.2µg (10%)
Vitamin A - 235.8µg (34%)
Vitamin C - 53.4mg (71%)
Vitamin D - 2.6IU (0%)
Vitamin E - 1.8mg (12%)
Vitamin K - 16.2µg (18%)
Minerals
Calcium - 49.8mg (5%)
Copper - 0.2mg (25%)
Iron - 7.5mg (42%)
Magnesium - 50.8mg (16%)
Manganese - 0.3mg (16%)
Phosphorus - 300.5mg (43%)
Potassium - 1278mg (49%)
Selenium - 29.2µg (53%)
Sodium - 455mg (30%)
Zinc - 8.9mg (112%)
% RDI based on an adult female
Nutrition Information:
Yield: 8 Serving Size: 300g (10.6oz)Amount Per Serving: Calories: 457kcalTotal Fat: 11.3gNet Carbohydrates: 37.5gFiber: 5.4gProtein: 41g
