Bolognese (with beansprouts)
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.
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
- Heat the oil in a large frying pan and warm the garlic to flavour the oil.
- Add the chopped vegetables to the pan and cook for up to 5 minutes so that they begin to soften.
- Add the beef and cook out until turning brown.
- Add the tomato paste and cook for a couple of minutes.
- Pour in the red wine and add the Italian seasoning along with salt & pepper to your liking.
- Bring the pan to a boil and then reduce the heat for 15 minutes or until your desire consistency.
- Serve with beansprouts that have been flash fried in a wok for a few minutes and dash over Worcestershire sauce, if using.
“Cooking Food Is One Thing… Sharing Food Is Everything” – From sunny Brighton, if you love my work then you’ll love my new book ‘Food For Friends’ – Available for Apple, Android and Kindle devises from TheGayShop.co.uk – Enjoy.