Bolognese (with beansprouts)

Serves 4

Freezable

Prep 10 mins

Cook 30 mins

This bolognese is packed full of vegetables so makes good for a healthy version of this popular meal. As I tend to avoid wheat I decided to pair this classic dish with beansprouts. It may sound odd, but it really does work well! Not only do beansprouts replicate an al dente spaghetti, but it’s a great way of incorporating another vegetable into your day. Remember we are supposed to be eating at least 7 a day now!



This dish is equally delicious served with good ol’ pasta. If there is only two of you eating, then reserve the leftovers and freeze for a later date.

TOMATOES – The beautiful red colour of tomatoes denotes that they are full of beta carotenes which is really beneficial to our skin. Tomatoes contain high vitamin C, and also vitamins A & K. They are helpful when needing to boost your immune system and also have anti cancer properties. I eat a packet of vine tomatoes each day!

 

MUSHROOMS – Mushrooms contain high levels of vitamin D, which is a vitamin a lot of us are deficient in without even realising. Polysaccharides and beta glucans within mushrooms are beneficial to the immune system function.

Ingredients

1 tbsp carotino oil (or other healthy cooking oil of your choice)

500g minced beef

250g closed cup mushrooms

1 onion, finely chopped

2 vine tomatoes, chopped

2 carrots, finely chopped

2 garlic cloves, finely chopped

100g frozen petit pois

100ml red wine

1 tbsp Italian seasoning

1 tbsp sundried tomato paste

1 tsp garlic granules

1 can double concentrate tomato puree (142g)

Dash of Worcestershire sauce (optional)

2 bags beansprouts

 

Instructions

  1. Heat the oil in a large frying pan and warm the garlic to flavour the oil.
  2. Add the chopped vegetables to the pan and cook for up to 5 minutes so that they begin to soften.
  3. Add the beef and cook out until turning brown.
  4. Add the tomato paste and cook for a couple of minutes.
  5. Pour in the red wine and add the Italian seasoning along with salt & pepper to your liking.
  6. Bring the pan to a boil and then reduce the heat for 15 minutes or until your desire consistency.
  7. Serve with beansprouts that have been flash fried in a wok for a few minutes and dash over Worcestershire sauce, if using.
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