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Veggie Packed Bolognese

New You

Bolognese usually has more meat than actual sauce and then sits on top of white pasta. This recipe is full of veggie goodness as it is served over “boodles” (butternut noodles), mixed with whole-grain pasta. The meaty texture and nutty flavour from the walnuts helps to make a healthier version of this classic.

 

Veggie Packed Bolognese

Ingredients

Ingredients

  • 2/3 cup boiling water
  • 1/2 ounce dried porcini mushrooms
  • 1 tablespoon canola oil
  • 1 1/2 cups chopped onion
  • 3/4 cup finely chopped carrot
  • 2/3 cup finely chopped celery
  • 8 ounces cremini mushrooms, finely chopped
  • 6 garlic cloves, minced
  • 6 ounces 90% lean ground sirloin

  • 3 tablespoons unsalted tomato paste
  • 1 teaspoon dried oregano
  • 3/4 teaspoon salt
  • 1/4 teaspoon crushed red pepper
  • 2 (8-ounce) cans unsalted tomato sauce
  • 12 ounces peeled butternut squash
  • 4 ounces whole-grain spaghetti
  • 1/3 cup finely chopped walnuts, toasted
  • 1 ounce Parmigiano-Reggiano cheese, shaved (about 1/4 cup)

 

Method

Method

    Noodles

  1. Pour boiling water over the porcini mushrooms in a small bowl; let stand 15 minutes.
  2. Remove porcini with a slotted spoon; finely chop porcini, and reserve soaking liquid.
  3. Heat a large pan over medium heat.
  4. Add oil to pan; swirl to coat then add onion, carrot, and celery; cook 5 minutes, stirring occasionally.
  5. Add cremini mushrooms and garlic; cook 6 minutes or until mushroom liquid evaporates, stirring occasionally.
  6. Add beef; cook 3 minutes, stirring frequently then add the tomato paste; cook 1 minute, stirring constantly.
  7. Stir in porcini, oregano, salt, pepper, and tomato sauce; pour in porcini liquid, stopping before grit at bottom of bowl reaches sauce.
  8. Bring to a boil; reduce heat, and simmer, uncovered,
    12 minutes or until thickened, stirring occasionally to keep sauce from sticking.
  9. Run the squash through a spiralizer to create noodles, or cut into long noodles with a julienne peeler; set aside.
  10. Cook pasta according to package directions, omitting salt and fat, and adding butternut noodles during last 2 minutes of cooking time. Drain.
  11. Stir walnuts into sauce; spoon over pasta mixture.
  12. Sprinkle with cheese.

You’ll need a spiraliser or julienne peeler to make the veggie noodles.

Serves 4 – Nutrition Per Serving
Serving Size: about 1 1/4 cups pasta mixture, 1 cup sauce, and 1 tablespoon cheese.
Calories: 448, Fat: 17g, Protein: 24g, Carbohydrate: 54g, Fibre: 10g

 

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