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Veggie Bolognese

Most vegetables are naturally low in fat and calories with no cholesterol. Vegetables are important sources of many nutrients, including potassium, dietary fibre, folate (folic acid), vitamin A, C and B vitamins. Vitamin B12 is important for creating red blood cells and DNA, and for maintaining healthy nerve function. It may help reduce the risk for heart disease and stroke, and helps protect against memory problems.

Eating more vegetables as part of an overall healthy diet is likely to reduce your risk of some chronic diseases; as they provide nutrients vital for health and maintenance of your body.

This vegetarian bolognese recipe is very nutritious, absolutely delicious and super easy to make. For more meat free recipes have a look at our recipes including Sweet Potato Wedges and Carrot & Bean Soup.

 

Veggie Bolognese

Serves: 4 Adults

Preparation & Cooking Time: 40 minutes

Ingredients

  • 1 onion

  • 1 carrot / ½ tin of carrots

  • 1 red pepper

  • 1 celery stalk, chopped

  • 1 garlic cloves

  • 2 tablespoons olive oil/sunflower

  • 75g fresh mushrooms / ½ tin of mushrooms

  • 2 tablespoons tomato paste

  • 1 x 400g tin of chopped tomatoes

  • 50g broccoli, chopped

  • 1 tablespoon chopped fresh parsley/basil

  • 1 teaspoon dried mixed herbs

  • 1 cup (250ml) vegetable stock (1 stock cube)

  • 1 x 400g tin of mixed beans, drained, rinsed

  • 250g dried spaghetti

Method

  1. Peel the carrot and cut into small dices. Halve and peel the onion, then finely chop. Take the core and seeds out of the red pepper and finely chop along with celery and garlic. Thickly slice the mushrooms.

  2. Heat the oil in a large frying pan, add the onion and carrots and cook over the heat, stirring frequently, for about 10 minutes until the onions are soft. Add the mushrooms and stir-fry for a few minutes more.

  3. Add the tomato paste and chopped tomatoes into the pan with half a can of water, the herbs, and stock, then stir well to make a sauce. Add the broccoli and basil leaves.

  4. Drain and rinse the mixed beans and add to the pan. Season with salt and pepper, then cover and simmer for 10 minutes until the vegetables are cooked and the mixture is saucy rather than wet.

  5. Meanwhile, boil some water with a pinch of salt in a large saucepan. Add the spaghetti and boil according to pack instructions – usually about 9-10 minutes – until just tender.

  6. Drain the spaghetti and serve into bowls. Spoon the vegetable sauce on top. You can serve this with some chopped/grated cheese if you have it for some extra flavour!

Handy Tips

  • Serve with crusty or garlic bread and a salad.

  • Try to buy vegetables locally from grocers rather than supermarkets as you are able to buy only what you need rather than large quantities that you might not use.

Alternatives:

  • Any alternative vegetables can be used so you can use any you have left over in your fridge

  • Wholemeal spaghetti is a great alternative high in fibre

  • Frozen and canned vegetables can also be used. For example frozen broccoli

For more recipes click here

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