Healthy Bolognese (with a few twists)

While it may seem like reinventing the wheel, I’m excited to share this classic family favourite with a healthy twist. This Healthy Bolognese recipe is incredibly versatile and can be adapted to be vegetarian, gluten-free, or grain-free. It’s perfect for dinner or even breakfast, making it a multi-meal marvel. This simple recipe allows you to make every mouthful count nutritionally and ensures your efforts are rewarded with happy, healthy children.

Why homemade bolognese is a better choice

If you’ve fallen into the habit of using store-bought sauces for your mince, this recipe is for YOU! Making your own bolognese sauce takes only a few minutes and offers a superior taste and nutritional value. Unlike sterile supermarket sauces, which are often loaded with sugar and additives, this homemade version is fresh, delicious and packed with nutrients.

Boosting nutritional value with hidden vegetables

This Bolognese is a fantastic opportunity to add in a variety of healthy vegetables. By grating, finely chopping, or using a food processor, you can incorporate veggies that “disappear” into the sauce, making it perfect for fussy eaters who are averse to vegetables. This ensures that even the pickiest eaters get a nutrition boost without compromising on flavour.

Experimenting with different proteins

To keep things interesting and add variety, try using different types of protein in your Bolognese. Chicken or turkey mince are excellent alternatives to traditional beef or pork and offer their own unique flavours. This variation not only keeps meals exciting but also contributes to a balanced diet. Made with beef mince, this meal has about 35 grams of protein per serve.

The health benefits of herbs and tomatoes

The herbs used in this recipe support a healthy digestive system, adding both flavour and health benefits. Tomatoes are rich in lycopene, a powerful antioxidant that provides protection against various health issues. Incorporating these ingredients into your Bolognese not only enhances taste but also boosts its nutritional profile.

Personal experience with healthy bolognese

This Healthy Bolognese has become a staple in our family meal plan. It’s a hit with the kids, and I love knowing that I’m adding a nutritious, homemade sauce to their pasta. I often experiment with different vegetables and proteins to keep things fresh and exciting. It’s a versatile recipe that adapts well to various dietary needs and preferences. We love it topped with grated cheddar or parmesan cheese.

Why this recipe works

This Healthy Bolognese recipe offers a balance of taste and nutrition. Its versatility allows it to cater to different dietary requirements, while the homemade sauce ensures a healthier alternative to store-bought options. By adding vegetables and varying proteins, you create a meal that is both satisfying and beneficial for your family’s health.

Serving suggestions and how to store

Serve your Healthy Bolognese with pasta and a simple green salad for a complete meal. Bolognese is a great dish to pre-prepare and it also freezes really well. I often freeze leftovers in little glass pyrex containers. If time is an issue, double this recipe and freeze in ready to go batches. Just reheat over low heat and enjoy again!

Vary this to suit your dietary needs

Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a gluten-free meal, opt for rice or quinoa pasta. If you’re following a grain-free or paleo diet, zucchini ribbons or baked potatoes make a great base. Vegetarians can swap the mince for lentils and mushrooms, and if you’re looking to stretch the dish, adding lentils is a great way to do so! Or take a look at this Mushroom Walnut Bolognese and this incredible, not at all fishy Fish Bolognese.

Healthy Bolognese (with a few twists)

Prep 15 minutes minutes

Cook 30 minutes minutes

Total 45 minutes minutes

Serves: 4

My healthy Spaghetti Bolognese is such a versatile meal - check out my many variations for loads of inspiration for this family favourite. 

Cook ModePrevent your screen from going dark

Ingredients

• 1 tbsp extra virgin olive oil - extra virgin
• 2 onion/s - diced
• 2 clove/s garlic - finely chopped or crushed
• 500 g beef mince - or turkey or chicken mince (see below for vegetarian)
• 2 bay leaf/s
• 1 tsp dried rosemary - or 2 tablespoons of fresh
• 1 tbsp dried oregano
• 1 carrot/s - grated
• 1 zucchini/s - grated
• 1 stick/s celery - finely chopped
• 75 g mushrooms -sliced (or processed if mushroom fussy) (1 cup)
• 700 g tomato passata (puree) - or you can use 5-6 vine ripened tomatoes, diced on a plate to keep the juice
• Sea salt and freshly ground black pepper - to taste
• 1 bunch/s fresh basil leaves - roughly chopped (to serve)
• 300 g pasta - of your choice (I love rice, quinoa spaghetti)

Optional extras

• 1 tbsp tomato paste - for a richer tomato flavour if using fresh tomatoes

Serve

• Salad (to serve)

Method

• In a large pan or a pot with a lid, sauté onions and garlic in a tablespoon of olive oil over a low to medium heat, for a couple of minutes until they start to soften, but not brown.
• Add the mince (or lentils) and bay leaves, dried rosemary and oregano and cook until it just starts to brown (about 5 minutes) then add the vegetables, tomatoes (and tomato paste if using). Season to taste.
• Place the lid ajar the pan. Simmer until the sauce starts to thicken, minimum 30 minutes. The longer you can let it simmer, the richer the sauce will become.
• Turn off the heat and stir in the basil. Serve with al dente spaghetti (or one of the variations below).

Thermomix

• Chop the carrot, zucchini and celery 10 sec, speed 4. Set aside.
• Now place the garlic in the bowl. Chop 5 sec, speed 6.
• Add the onion and chop 5 seconds, speed 4.
• Add the olive oil and saute 2 mins, 100, speed 1.
• Add the mince, bay leaves, dried rosemary and oregano and cook 5 mins, 100, reverse speed 1.
• Add the vegetables, mushrooms and tomato passata and cook 20-30 mins, 100, reverse speed 1 (with the cap in place so it doesn't spit over your bench). Season to taste.
• Once cooked stir in the basil. Serve with al dente spaghetti (or one of the variations below).

Serve

• I like to serve this with a simple green salad.

Make-ahead

• Re-heat in a pot over a low heat until just hot.

Store

• Store in an airtight container in the fridge.
• Can also be frozen.

Variations

Gluten-free

Use gluten free pasta (I love rice and quinoa spaghetti), or zucchini ribbons.

Grain-free or Paleo

Serve with zucchini ribbons or stuffed in a baked potato.

Vegetarian and vegan

Substitute mince with a can of brown lentils (rinsed and drained) and 200g finely diced mushrooms.

Half vegetarian (plant boost)

Substitute half the mince for brown lentils (rinsed and drained). Adding lentils to leftover sauce is a simple way to make it go further.

Breakfast

Leftover Bolognese is a delicious breakfast. Serve it on whole grain toast or as a side with eggs.

Baked Bolognese

Place any leftovers into a greased dish or bowl. Make an indent in the top and crack an egg or two into the hollow. Top with cheese and pepitas and bake until cooked the way you like it.

 

How do you eat your Bolognese? Can you add any interesting variations? Please comment or ask questions below.

Course: Main Course

Cuisine: Italian

Family Ad

Share the goodness!