Nereda’s Bolognaise With Pulse Pasta or Zoodles

Serves 12 serves (3 x 4 person meals)

Ingredients:

• 500g lean organic beef mince

• 400g brown lentils, drained and rinsed

• 1 large brown onion, finely chopped

• 2 garlic cloves, crushed

• 2 tsp dried oregano leaves

• 1 tbsp worchestershire sauce

• 3 large carrots, grated

• 3 large zucchinis, grated

• 2 celery stalks, trimmed and finely chopped

• 1 eggplant, finely chopped

• 2 x 400g cans diced tomatoes

• 500ml tomato passata

• 1 cup beef stock / bone broth (salt-reduced or homemade)

• 1 cup cooked pasta per person OR 2 cups of

• zucchini noodles per person

• Parmesan, grated, to serve

Method:

• Heat oil in a large saucepan over medium-high heat. Add dried oregano, mince, onion and garlic.

• Cook stirring with wooden spoon to break up mince, for 5-6 minutes or until just browned. Then add worchestershire sauce and stir until absorbed by mince.

• Add carrot, zucchini, celery and eggplant. Cook, stirring for 5-6 minutes until vegetables are tender.

• Add tomatoes, lentils, stock or broth and passata. Reduce heat to medium. Simmer for 20 minutes or until sauce thickens.

• During last 10 minutes of simmer time, cook pasta in a large saucepan of boiling, salted water following packet directions, until just tender. Drain.

• If cooking zoodles, add to a large saucepan of boiling water and blanche for 2 minutes. Drain.

• Combine pasta or zoodles with 1/3 of the bolognaise mixture. Gently toss to coat. Divide between bowls.

• Top with Parmesan. Serve.

Not Only Delicious, But Also Nutritious Because:

• The vegetables and lentils within the bolognaise create a high-fibre meal which supports the maintenance of a healthy digestive system and gut microbiome. Your gut microbiome being diverse and healthy is linked to your ability to maintain a strong immune system.

• The lean beef mince is a great source of complete protein, which also helps nourish and support a strong immune system.

• Beef is also a good source of iron which helps transport oxygen within the blood. Low iron significantly impacts our energy levels and the function of our immune system.

Tips:

• Freeze the remaining bolognaise into 2 batches for use over the next couple of weeks so you have an easy meal on hand.

• If you don’t want to use my bolognaise recipe please use your own but review vegetable content to ensure that it’s loaded up!

• Pre-cut zucchini noodles can be bought at most major supermarkets if short on time or don’t have a spiralizer.

• Pre-cut mixed vegetables can be found at the supermarket, usually labelled as a vegetable soup mix.

These are a great short cut when making bolognaise if short on time.

• Use a food processor to “finely chop” vegetables, this will significantly shorten prep time.

 

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