high protein bolognese
Bolognese is one of those recipes that is such an all-rounder. It’s easy to make, it’s tasty, nutritious, freezes well, and I actually make it all the time. This is, by no means, a traditional bolognese, but who cares? It’s your meal, make it your own.
Getting back to it’s nutrition, the trick is bulking it out with zucchini and lentils. More veg, more fibre, more protein (43g per serve), and the meat goes further. You get all the comfort of regular bolognese with bonus nutrition you can actually feel good about. I make a big batch on the weekend, eat it for lunch all week, and freeze whatever’s left. Future me is always grateful. It packs well, reheats perfectly, and honestly tastes better the next day.
This is what simple, practical weeknight cooking looks like.
Serves 6
Ingredients
- 375g high protein pasta(I like Vetta Smart Protein Spirals Pasta)
- 500g lean beef mince
- 1/3 cup red lentils
- 1/4 cup tomato paste
- 2 garlic cloves, finely chopped
- 1 1/2 cup beef stock
- 2 tsp italian seasoning
- 1 medium zucchini, grated
- Parmesan to serve
Method
- Boil the pasta using the instructions on the packet. Once the pasta is cooked, drain the water, but set aside 1/2 cup of the water.
- On medium heat, brown the beef mince in a fry pan.
- Once the beef is cooked, add the lentils. Mix them around so they’re coated by the residual moisture in the pan.
- Add the tomato paste and garlic to the pan and mix through so all the beef and lentils are covered.
- Add 1/2 cup of the beef stock and the italian seasoning to the pan. Bring the pan to a simmer and add another 1/2 cup of beef stock when the sauce reduces. Cook until the lentils have softened but are not completely cooked through. Keep an eye on the moisture of the sauce. You want it to still be a little runny, not clumpy (unless you like it that way).
- Add the zucchini to the pan and stir through until warmed through.
- Turn the heat off and add the pasta.
- Serve with some parmesan.
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