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Beef and Lentil Bolognaise

The undisputed family favourite with an extra dose of healthy. Introduce some legume love into your life with beef and lentil bolognaise.

6
Serves
0
Serves of Fruit
(Per Serve)
3.5
Serves of Vegetables
(Per Serve)
INGREDIENTS:
  • 1 ½ tablespoons extra virgin olive oil
  • 1 large brown onion, peeled and finely diced
  • 1 large carrot, finely diced
  • 200g mushrooms, finely diced
  • 1 large zucchini, finely diced
  • 6 garlic cloves, crushed
  • 1 long red chilli, deseeded and finely chopped
  • 300g extra lean beef mince
  • 4 tablespoons tomato paste (no added salt)
  • 2 x 400g cans diced tomatoes (no added salt)
  • 1 teaspoon dried oregano
  • 1/3 cup parsley leaves, finely chopped
  • Cracked black pepper
  • 1 cup water
  • 400g spaghetti
  • 420g can brown lentils (no added salt), drained and rinsed (Note: 225g once drained)
  • 1/3 cup basil leaves, finely chopped
  • 30g parmesan cheese, to serve
METHOD:
  • Heat the extra virgin olive oil in a large non-stick frypan over a medium heat.
  • Add the diced brown onion, carrot and zucchini and cook for 2 minutes, then add the diced mushrooms and cook for 5 minutes or until all vegetables are softened.
  • Add the crushed garlic and finely chopped chilli and cook for 1 minute.
  • Add the extra lean beef mince to the pan. Break up the mince with a wooden spoon and cook until browned.
  • Add the tomato paste and cook for 1 minute.
  • Add the diced tomatoes, dried oregano, finely chopped parsley and season generously with cracked black pepper. Rinse the diced tomato cans with 1 cup of water and add to the pan. Bring to the boil and reduce the heat to low to simmer for 20 – 25 minutes or until the sauce has thickened.
  • Meanwhile, cook the spaghetti in a large saucepan of boiling water according to packet instructions.
  • Once the Bolognaise sauce is almost ready, add the brown lentils and finely chopped basil and heat through. If the sauce becomes too thick, add a spoonful of pasta water to loosen.
  • To serve, divide the spaghetti among six bowls and top each with the Bolognaise sauce and a grating of parmesan cheese.
RECIPE NOTES:
  • Store leftover Bolognaise sauce in an airtight container in the fridge for 2 – 3 days or in the freezer for 3 – 4 months.
  • Mix up the vegetables used in this recipe to include what you have available and what’s in season – finely diced celery, capsicum and baby spinach leaves would also work well.
  • Mix up your choice of pasta for this recipe – all shapes and sizes work well, as well as wholewheat, pulse and gluten free pasta options.
  • If possible, choose onions and garlic grown locally in southern Queensland.
DID YOU ENJOY THIS RECIPE?
NUTRITION: Per Serving
2038kJ
KJ
28.2g
Protein
10.9g
Fat
3.1g
Saturated Fat
65.1g
Carbs
13.7g
Sugars
146mg
Sodium
9.2g
Fibre
NUTRITION: Per 100 grams
438kJ
KJ
6g
Protein
2.3g
Fat
0.7g
Saturated Fat
14g
Carbs
2.9g
Sugars
31mg
Sodium
2g
Fibre
ACKNOWLEDGEMENT:
Recipe produced in conjunction with Nutrition Australia Qld.

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