Spaghetti Bolognese with hidden veggies

Preparation time: less than 30 minutes

Cooking time: 30 minutes–1 hour

Serves 4–6

Adapted from BBC Food – Justine Pattison

This lighter beef bolognese uses blended vegetables to create a rich, flavourful sauce while keeping it balanced and nutritious.

Ingredients

For the bolognese

1 onion, roughly chopped
1 carrot, peeled and finely grated
1 courgette, trimmed and finely grated
1 red pepper, deseeded and thinly sliced
500g/1lb 2oz beef mince or buffalo mince (nutritional not included)
400g tin chopped tomatoes
2 tbsp tomato purée
1 tsp dried oregano or dried mixed herbs
1 beef stock cube
1 bay leaf
salt and freshly ground black pepper

To serve

300g/10½oz dried spaghetti
grated Parmesan cheese, or similar hard Italian cheese

Method

1. Place the onion, carrot, courgette and red pepper into a large, heavy-based saucepan and cover with 500ml/18fl oz water. Bring to the boil, then simmer for 8–10 minutes until very soft. Remove from the heat and blend to a smooth purée using a hand-held blender. Keep warm.
2. Heat a separate non-stick, lidded saucepan over a medium heat. Dry-fry the beef mince for 3–5 minutes, stirring to break up any large clumps, until lightly browned.
3. Add the puréed vegetables, chopped tomatoes, tomato purée and dried herbs to the mince. Crumble in the stock cube, add the bay leaf and season with black pepper. Stir well.
4. Bring to the boil, then reduce to a gentle simmer. Half-cover with a lid and cook for 25–30 minutes, stirring more frequently as the sauce thickens.
5. Meanwhile, cook the spaghetti in a large pan of salted boiling water until al dente.
6. Divide the spaghetti between bowls and top with the bolognese sauce. Finish with black pepper and grated Parmesan.

Nutrition (per serving)

(Based on 6 servings)

Energy: 355 kcal

Protein: 26g

Carbohydrates: 42g

Sugars: 7.5g

Fat: 9.5g

Saturates: 4g

Fibre: 4g

Salt: 0.6g