Healthy Spaghetti Bolognese

Recipe Image

Total Time:    3 minutes

Nutritional per serving
Calories: 442 kcal
Fat: 22 g
Protein: 39 g
Carbohydrates: 23 g

Spaghetti Bolognese can be a deceptively unhealthy dish, especially if it’s accompanied with white spaghetti (simple carbs) and if you’re using pre-packaged tomato sauce which is often laced with lots of questionable ingredients. Fear not, our awesome Healthy Spaghetti Bolognese recipe transforms a the traditional dish into something much easier on the waste-line by simply by replacing beef with turkey mince, using wholewheat spaghetti and avoiding pre-packed sauce.

It takes a bit longer to make as we want to make the tomato sauce from scratch to ensure we exclude any of the undesirable ingredients often found in pre-packaged sauces, such as sugar and artificial colouring, but it’s truly worth it! The sauce (from one of Jamie Oliver‘s old cook books) is so simple to make and tastes so amazing you’ll wonder why you ever reached for a jar.

Ingredients

*makes 4 servings

  • 100g wholewheat spaghetti, uncooked
  • 1 large onion, finely chopped
  • 200g mushrooms, roughly chopped
  • 2 gloves garlic, finely chopped
  • 4 tins plum tomatoes
  • 2 tbsp olive oil
  • Red wine vinegar
  • ¼ cup fresh basil leaves, chopped
  • 1 large, fresh red chilli
  • 100g freshly grated parmesan cheese

Directions

…for the tomato sauce

The key to this sauce is to use plum tomatoes as opposed to chopped tomatoes which most people normally use. Using plum tomatoes brings out a tremendously rich flavour and it doesn’t take a lot of effort to prepare a sauce which is much better, and much healthier than most of the jarred sauces available from your local supermarket.

  1. Add a large saucepan (for which you have a lid) to a medium heat and heat the oil gently.
  2. Add the garlic and the basil, make a small incision in the chilli and add that to the pan.
  3. Gently fry for 2-3 minutes being careful not to burn the garlic.
  4. Add the plum tomatoes and a slug of red wine vinegar, stir and raise the heat until simmering.
  5. Lower the heat, cover and leave for 15 minutes.
  6. Take the pan off the heat and mash the tomatoes roughly until they start to break up in the pan, add a tiny splash of red wine vinegar, stir, cover and add back to the heat for 10 minutes.
  7. Mash once more to remove any large lumps, stir and grind in some fresh black pepper.

Taste the sauce, if it needs a touch more red wine vinegar add a very small amount, otherwise, remove from the heat, season with a touch of salt and black pepper and put to one side.

…for Spaghetti Bolognese

  1. Place a frying pan on a high heat, add 1 tbsp olive oil, add the onion and fry until soft, reducing the heat to ensure they don’t burn.
  2. Add the turkey mince, mix thoroughly and fry until cooked (i.e. when all of the meat turns white)
  3. Take a ladle and add 3-4 servings of the tomato sauce, mixing in with the other ingredients.
  4. After 5 minutes add the mushrooms, add a tiny splash of red wine vinegar and stir thoroughly.
  5. Reduce the heat and leave for 20 minutes.
  6. Whilst the Bolognese is in its final stages, cook the wholewheat spaghetti as per the instructions (allow at least 20 minutes as it takes a little longer than normal spaghetti).
  7. Share the spaghetti evenly on 4 plates, seasoning with freshly ground black pepper and 1 tbsp parmesan cheese.

Tips & Alternatives

There should be lots of tomato sauce left over so bag it up and place it in the freezer as it should keep for at least a month. Next time you want to make Spaghetti Bolognese it should take around 20 minutes.

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