The undisputed family favourite with additional fibre. Introduce some legume love into your life with beef and lentil Bolognese.
1 ½ tbsp 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
500g extra lean beef mince
4 tbsp tomato paste (no added salt)
2 x 400g cans diced tomatoes (no added salt)
1 tsp dried oregano
1/3 cup parsley leaves, finely chopped
¼ tsp pepper
1 cup water
400g spaghetti*
420g can brown lentils (no added salt)*, drained and rinsed
1/3 cup basil leaves, finely chopped
30g parmesan cheese^, to serve
*To make Gluten Free: replace spaghetti with gluten free pasta alternate and check all products are gluten free.
^To make Dairy Free: leave out the parmesan cheese.
1. Heat the oil in a large non-stick frypan over a medium heat.
2. Add the onion, carrot and zucchini and cook for 2 minutes, add the mushrooms and cook for 5 minutes or until all vegetables are softened.
3. Add the garlic and chilli and cook for 1 minute.
4. Add the beef mince to the pan. Break up the mince with a wooden spoon and cook until browned.
5. Add the tomato paste and cook for 1 minute.
6. Add the tomatoes, oregano, parsley and pepper. Add the water to the empty tomato cans, stir before adding 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.
7. Cook the spaghetti in a large saucepan of boiling water according to packet instructions. Once cooked, reserve a ¼ cup of pasta water then drain.
8. Once the Bolognese sauce is almost ready, add the lentils and basil and heat through. If the sauce becomes too thick, add a spoonful of pasta water to loosen.
9. To serve, divide the spaghetti among six bowls and top each with the Bolognese sauce and a grating of parmesan cheese.
Serving Suggestion: Vegetables can also be swapped for other vegetables you may have on hand such as finely diced celery, capsicum and baby spinach leaves, or you can add these extra vegetables to this meal to top up your daily vegetable intake.
No beef mince on hand, or prefer a vegetarian option? Simply swap the beef mince for another lean meat mince, or leave out the mince and add an additional can of lentils for a vegetarian alternative.
Storage: Leftover Bolognese can be stored in an airtight container in the fridge for 3 days or in the freezer for 3 months.
Kids in the kitchen tips: Depending on your child’s age and skill, they can help measure the ingredients, and wash the vegetables. Your child could also choose what vegetables to include, or add the parmesan cheese at the end.
When preparing this recipe:
| Serving size: 410g | Per serving | Per 100g |
|---|---|---|
| Energy (kJ) | 1809 | 441 |
| Fat (g) | 14.3 | 3.5 |
| Saturated fat (g) | 5.3 | 1.3 |
| Carbohydrates (g) | 48 | 11.7 |
| Sugars (g) | 8.8 | 2.2 |
| Fibre (g) | 7.0 | 1.7 |
| Protein (g) | 28.7 | 7.0 |
| Sodium (mg) | 179 | 43.7 |
Healthy Eating
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