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 Spicy
Bolognaise Sauce (with lots of vegies)
Please
note: In order to encourage the intake
of a wide variety of vegetables, in line
with HECs
Healthy
Eating
Tips,
Dr Kouris-Blazos has adapted many traditional
recipes on this website to increase the
amount and variety of vegetables in the
recipes. All recipes have been tested in
her kitchen and judged by her family (which
includes 2 primary school age children with
very fussy taste buds!).
Traditionally,
bolognaise sauce consists of meat, tomato
and herbs.
Over 7 different vegetables have been added
to this recipe without altering that 'traditional'
sauce taste - children will be eating lots
of vegies without even noticing!
Cabbage has also been added because it is
a vegetable that is not frequently eaten
(except maybe as coleslaw), but yet has
potential to protect against cancer.
Ingredients
serves 6-8 (by Dr A Kouris-Blazos)
This
recipe freezes well. If you have only 2-4
people to cook for, freeze half of the sauce
for another day when you don't have time
to cook (or for when you don't feel like
cooking).
- 1 large onion, finely chopped
- 4 cloves garlic, crushed
- 800g lean beef mince
- 1/2 cup chopped parsley
- 1 large zucchini, finely chopped
- 1 carrot, finely chopped
- 1 small sweet potato, finely chopped
- 2 celery sticks + leaves, finely chopped
- 1 cup shredded cabbage
- 1 capsicum, chopped finely
- 4 mushrooms, chopped
- 2 x 400g can chopped tomatoes (e.g La
Gina)
- 1/2 cup water
- 2 teaspoons vegetable stock powder (e.g
Massel)
- 1/2 teaspoon ground cinnamon, 1/4 teaspoon
ground cloves
- 1 teaspoon oregano
- extra virgin olive oil
- iodised salt (end of cooking if needed)
Accompaniments: boiled pasta/noodles or
rice or mashed potatoes
Method
1.
Fry onion and garlic in oil (about 1/4 of
a cup) in a wide large saucepan.
2. Add mince and cook (stirring regularly)
until it is no longer pink
3. Add remaining ingredients.
4. Simmer for 1-2 hours or until vegetables
are cooked (soft).
5. Serve meat sauce on top of boiled pasta
(try mixing through boiled drained pasta
a little canola margarine, salt, parmesan
cheese and cinnamon to give pasta a great
taste).
Last
Updated: August, 2002.
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