More vegetables, less meat – summer bolognese

Introducing our delicious “More Vegetables, Less Meat” Summer Bolognese recipe, perfect for anyone looking for a healthier twist on the traditional Italian dish. By cleverly incorporating hidden peas and zucchini, this recipe effortlessly increases your daily vegetable intake. Not only does it tantalize the taste buds of adults, but when combined with pasta it is also a fantastic option for children. Prepare for a delicious, vegetable-filled meal the whole family will love!

Ingredients

2 tbsp olive oil
2 onions, finely chopped
3 carrots, finely chopped
4 celery stalks, finely chopped
2 zucchini, cut into small cubes
4 cloves of garlic, finely chopped
250g pack of ground beef
1 heaped tablespoon of tomato paste
400 g chopped canned tomatoes
400g fettuccine
200g peas, frozen or fresh
a handful of parsley, coarsely chopped

Preparation steps

Heat the oil in a large deep frying pan.
Add onions, carrots, celery, zucchini and garlic to the pan.
Cook the vegetables for about 10 minutes or until tender. If the mixture starts to stick, add a few splashes of water.
Increase the heat and add the minced meat to the pan. Cook for a few more minutes, breaking up the minced meat with the back of a spoon.
Stir in the tomato puree, pour over the chopped tomatoes and add a can of water.
Simmer the sauce for 15 minutes until it thickens. Season with salt and pepper.
While the sauce is simmering, cook the fettuccine according to package instructions.
Add the peas to the sauce and simmer for another 2 minutes until tender.
Stir the drained pasta and parsley into the sauce.
Serve the vegetarian bolognese with fettuccine.

Nutritional Information

kcal	fat	saturates	carbohydrates	Sugar	fiber	protein	Salt
474	16g	4g	58g	14g	8g	25g	0.3g

Equipment and tools

For this recipe you will need the following equipment and tools:

cutting board
Knife
Big pot
frying pan
wooden spoon
baking tray
Sieve

Allergen information

This recipe contains the following allergens:

gluten
Eggs

Storage and leftovers

If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days. To reheat, simply add the bolognese sauce to a pot and gently heat until piping hot. Cook fresh pasta separately and mix with the warmed sauce before serving.

The Health Benefits of “More Vegetables, Less Meat Summer Bolognese”

When it comes to a delicious and filling meal, More Veg, Less Meat Summer Bolognese is the perfect choice. This tasty dish will not only tantalize your taste buds but also offer a range of health benefits thanks to its nutritious ingredients. In this article section, we will explore the different ways this dish can promote your well-being.

1. Packed with nutrient-dense vegetables

One of the main ingredients of this recipe is the abundance of vegetables it contains. The finely chopped onions, carrots, celery sticks, zucchini and garlic cloves provide a variety of important nutrients. This vegetable is rich in vitamins, minerals, and fiber, which are crucial for supporting a healthy digestive system and boosting your overall immunity.

2. Lean ground beef

The addition of ground beef in this bolognese recipe gives the dish a rich and savory flavor. While it improves taste, it is also a good source of high-quality protein. Protein is essential for building and repairing tissue, promoting muscle growth, and supporting a healthy immune system. Opting for lean ground beef helps reduce saturated fat intake, making it a healthier choice.

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3. Tomato puree and chopped tomatoes

The generous amount of canned tomato puree and chopped tomatoes used in this recipe not only adds texture and flavor to the dish, but also provides significant health benefits. Tomatoes are known for their high levels of antioxidants, particularly lycopene, which have been linked to a reduced risk of certain cancers. In addition, they are a good source of vitamins A, C and E as well as potassium, promote heart health and support vision.

4. Whole wheat fettuccine

Choosing whole-grain fettuccine over refined white pasta adds to the nutritional value of this Bolognese dish. Whole grains are rich in fiber, which aids digestion and helps maintain a healthy weight. They also provide more essential nutrients such as B vitamins, magnesium and iron compared to their refined counterparts.

5. Fresh or frozen peas

Including peas in this recipe further improves the nutritional profile. Peas are an excellent source of plant-based protein and are full of fiber, vitamins and minerals. They are particularly rich in vitamin K, which is important for bone health and blood clotting. Peas also contain antioxidants that help reduce inflammation in the body and support a healthy immune system.

6. Parsley for added flavor and health benefits

Finishing this delicious Bolognese dish with a handful of coarsely chopped parsley not only adds flavor but also provides additional health benefits. Parsley is rich in antioxidants, vitamins A and C, and folic acid, which supports optimal brain function and cardiovascular health. It also has antibacterial properties that promote oral health and fresh breath.

By incorporating More Vegetables, Less Meat Summer Bolognese into your meals, you can enjoy a delicious dish while reaping the numerous health benefits these nutritious ingredients provide. So what are you waiting for? Get your pans sizzling and enjoy a hearty and healthy meal today!