Homemade chunky vegetable bolognese

This hearty and healthy bolognese recipe comes together to create a fresh taste, delicious pasta sauce packed with vegetables.

A twist on the traditional bolognese that the kids will never notice! You’ll be licking the sauce directly from the wooden spoon before it even hits the pasta!

Prep time: 15 minutes
Cooking time: 45 minutes
Serves 8

Ingredients

  • Spray oil (eg. canola or olive)
  • 400g premium mince meat
  • 2 brown onions, chopped
  • 3 cloves garlic, chopped finely
  • Fresh or dried basil and oregano (or other herbs to suite taste preference)
  • ¼ of cauliflower, chopped
  • 1 capsicum, chopped
  • 3 carrots, grated
  • 2 zucchinis, chopped
  • 1.5 cups of mushroom, chopped
  • 1 cup of frozen peas
  • (some other vegetable ideas are; broccoli, green beans, snow peas, egg plant, celery)
  • 3 (400g) canned tomatoes (or mix of tomato puree & canned tomatoes)
  • 2 tablespoons of salt reduced tomato paste
  • 1 can of legumes (brown lentils, kidney beans or 4 bean mix)

Method

  1. Heat oil in a large heavy-based saucepan over medium heat
  2. Cook onion and garlic for 3 to 4 minutes or until onion has softened
  3. Add mince. Cook, stirring with a wooden spoon to break up mince, until browned.
  4. Add herbs and vegetables (ones that need more cooking first, eg. cauliflower and capsicum)
  5. Add canned tomato, tomato puree and tomato paste
  6. Keep on high heat until it comes to the boil, then reduce to simmer.
  7. Leave on low heat to simmer for 15+ minutes, stirring occasionally (check all vegetables have cooked)
  8. Season with salt and pepper.

By Rebecca Hall
Bupa, Accredited Practising Dietitian

Rebecca is an Accredited Practising Dietitian working for Bupa, managing The COACH Program – a program that is focused on assisting members reduce their risk of cardiovascular disease. Rebecca enjoys experimenting with cooking new recipes inspired by cuisines from all over the world and putting her own healthy spin on them. She is a frequent traveler who loves to experience new cultures and the food they have to offer. Rebecca is also a keen long distance runner who enjoys swimming and cycling when she feels her running legs need a break!

This information has been developed and reviewed for Bupa by health professionals. To the best of their knowledge it is current and based on reputable sources of medical research. It should be used as a guide only and should not be relied upon as a substitute for professional medical or other health professional advice. Bupa Australia Pty Ltd makes no warranties or representations regarding the completeness or accuracy of the information. Bupa Australia is not liable for any loss or damage you suffer arising out of the use of or reliance on the information, except that which cannot be excluded by law. We recommend that you consult your doctor or other qualified health professional if you have questions or concerns about your health.