Spaghetti Bolognese
wapping out spaghetti and replacing it with zucchini, carrot and parsnip noodles has elevated this classic dish to new heights. Pasta causes bloating and leads to inflammation of the gut, which makes these veggie noodles a healthier more sensible choice for the whole family.
Ingredients
- 3 zucchini about 450 g, ends trimmed, spiralised into thin noodles
- 2 carrots ends trimmed spiralised into thin noodles
- 2 parsnips peeled and ends trimmed spiralised into thin noodles
- 4 tablespoons flat-leaf parsley chopped
- 2 macadamia nuts activated if possible, finely grated
Bolognese
- 2 tablespoons coconut oil
- 1/2 onion chopped
- 1/2 carrots diced
- 1/2 celery stalks finely diced
- 3 garlic cloves finely chopped
- 550 g beef mince
- 1 teaspoon oregano chopped
- 200 mls red wine dry such as shiraz
- 2 tablespoons tomato paste
- 500 g tomato passata or canned crushed tomatoes
- 300 g chicken broth stock
- 1 pinch chilli flakes optional
- 1 pinch sea salt
- 1 pinch freshly ground black pepper
Instructions
- To make the bolognese, heat the oil or fat in a large frying pan over medium–high heat. Add the onion, carrot and celery and cook for 4–5 minutes until softened. Add the garlic and cook for 1 minute, or until fragrant and starting to brown. Stir in the mince and brown for 5–6 minutes, breaking up the lumps with a wooden spoon. Add the oregano and wine, stir well and cook until the wine has almost evaporated, about 4–5 minutes. Stir in the tomato paste and cook for 1 minute. Add the passata or tomatoes, chicken broth and chilli flakes (if using) and season with salt and pepper. Reduce the heat to low and simmer, stirring occasionally, for 30 minutes, or until the meat is cooked through.
- Add the zucchini, carrot and parsnip noodles and parsley to the bolognese and toss to combine. Cook for a minute or so until the noodles are almost cooked through.
- Spoon the bolognese and noodles into four warm serving bowls, then sprinkle the grated macadamias on top.
Notes
I love my spiraliser and always use it when making this dish. Spiralisers are inexpensive, simple to use and clean, and small enough to be easily stored.
I like to add offal to my bolognese, burgers and meatballs to make them even more nutritious (usually about 10 per cent offal of the total meat quantity – in this recipe it would be about 50 g offal and 500 g beef mince). Try using minced liver, heart, marrow or brain.
I like to add offal to my bolognese, burgers and meatballs to make them even more nutritious (usually about 10 per cent offal of the total meat quantity – in this recipe it would be about 50 g offal and 500 g beef mince). Try using minced liver, heart, marrow or brain.