Wholewheat Spaghetti Bolognaise

This is my take on very old traditional Italian supper.  I have added lots of vegetables to this bolognaise for extra nutrients and flavour.  This is also a great way of hiding vegetables if you have fussy eaters in your family!  Try to buy the leanest beef mince you can find, as it will really make a difference to saturated fat content.  Feel free to add any vegetables you prefer, the more the merrier!


You will need...
Large saucepan with a lid
Medium saucepan with a lid

500g (1lb) extra lean beef mince
1 large red onion, finely chopped
1 red pepper, finely chopped
1 orange pepper, finely chopped
1 large courgette, finely chopped
6 large chestnut mushrooms, finely diced
2 tbsp Worcestershire Sauce
100ml red wine (optional)
1 tsp dried oregano
1 tsp garlic granules
1 tsp dried marjoram 
1 tsp rapeseed oil
200g wholewheat spaghetti (dried)
1 tbsp good quality extra virgin olive oil
1 vegetable stock cube (low salt)
2 tins of good quality plum tomatoes (not chopped)
Handful of freshly snipped chives
Handful of basil and storks
Handful of parsley, chopped
Freshly grated parmesan (optional)
Freshly milled seasoning


To make...

Serves 4-6

  1. Heat the rapeseed oil on a medium heat in a large pan, add the onions and the chopped basil storks but not the leaves
  2. Put the lid on and sweat for a few minutes, add the chopped courgette and mushrooms and stir through
  3. Add the chopped peppers and cook for 5 minutes with the lid on
  4. Add the beef mince and break up with a wooden spoon, try and mix everything together then season generously with freshly milled sea salt and pepper
  5. Add the oregano, garlic granules and marjoram, Worcestershire sauce and red wine if using, leave to bubble for a few minutes
  6. Let the beef mince brown and continue to break up with a wooden spoon, add the plum tomatoes but don't break them up, they will taste much sweeter if you leave them for a little while
  7. Season again with sea salt and black pepper, bring to the boil and simmer on a medium heat with the lid on for approximately 45 minutes, stirring occasionally ensuring that it doesn't stick to the bottom of the pan 
  8. Place a pan of boiling water onto the hob and add the vegetable stock cube (if using) and dried spaghetti, bring to the boil and then reduce to a medium heat and simmer for 12-15 minutes or as per your packet instructions
  9. After 45 minutes, break up the tomatoes with the wooden spoon, check the taste and seasoning and continue to cook for another 15 minutes
  10. The liquid from the wine and tomatoes should have been fully incorporated into the beef mince by now, if not, cook for a further 10 minutes
  11. Turn the heat off and leave to rest for a few minutes
  12. Drain the water from the spaghetti, stir in the extra virgin olive oil and add the chopped chives
  13. Mix the spaghetti into the bolognaise, sprinkle with ripped basil and chopped parsley 
  14. Serve immediately with freshly grated parmesan and freshly milled black pepper

Nutritional Info
Per Serving
270 kcal | 6.6g fat | 2.2g saturates | 22g carbs | 12g sugars | 5g fibre | 24g protein | 0.47g salt

 LOW CAL | LOW SATURATES | FIBRE | HIGH PROTEIN | LOW SALTS | CAROTENE | VITAMIN A | VITAMIN C | FOLIC ACID | POTASSIUM | CALCIUM | PHOSPHORUS | MAGNESIUM


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