Bolognese

Categories: Dinner Lunch

This is a family favourite in many Australian homes. There are many versions and every household has their own take on ‘spag bol’. This version is packed with vegetables but it doesn’t compromise on taste. Cook a big batch of this delicious healthy meal and you will have lunches to grab from the freezer for weeks to come.

Why we love it

This bolognese is a great source of protein, which is used by the body to build and repair tissues. As well as this, protein is an important building block for bones, muscles, cartilage, skin and blood. Bolognese also has a good helping of tomatoes, which are an excellent source of immune system boosting Vitamin C. To top it off there are plenty of vegetables in this dish, so it’s full of heart disease, diabetes and cancer busting nutrition.

Ingredients:

1 brown onion diced
1 glove garlic crushed
2 tbsp. olive oil
1 tbsp. butter
1 carrot grated
1 zucchini grated
2 red capsicums
100g mushrooms
100g broccoli
1kg mince of choice (pork/veal)
4x 400g canned tomatoes
1tbsp. balsamic vinegar
1/2 bunch parsley stems included
2 dried bay leaves
1 tbsp. dried mixed herbs
Rock salt

Method

Sautee the onion and garlic in the olive oil and butter in a large saucepan over medium heat.
Add the mince and brown, keep cooking until the water evaporates.
Blitz veggies in a food processor.
Add the veggies to the saucepan and mix well.
Add the canned tomatoes, plus 1 tin of water to the saucepan and mix well.
Reduce the heat to a simmer once it starts to boil.
Add the dried herbs and vinegar.
Add the bunch of parsley in the center of the pot, placing it under the meat mixture.
Let it simmer for 45 minutes, mixing occasionally. Add water whenever necessary.
Pull out parsley and dispose, Cook for a further 15 minutes
Add salt to taste.

Serve with wholegrain pasta, or mashed potato.

Makes 3x 2 adult and 2 kids dinners.

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