top of page

Spaghetti bolognese - serves 4

Who doesn’t like a bowl of pasta. It’s a staple food for most people, let alone those of us with kids. It’s quick, easy, cheap and delicious and almost all children love it. As much as I like the simplest of all pasta dishes – spaghetti with tomato sauce – I don’t feel like it covers the nutritional needs of my two boys who are growing fast and always in need of calories. Adding soy mince, lentils or ‘tofu mince’ is a very easy way to turn a delicious rich tomato sauce into a protein packed Bolognese keeping the whole family fuller for longer.



What you need:

 

500g whole-wheat spaghetti

 

For the soya mince:

 

1tbsp olive oil

150g dried soya mince (I use Clearspring 100% organic soya)

Your favourite meat seasoning or simply some sea salt and black pepper

 

Tip: You can also use lentils or ‘tofu mince’ instead, both are delicious and high in protein. To make tofu mince simply grate firm tofu (around 200g per person) using a cheese grater and mix it with olive oil and your favourite spices the same way you do with the soya mince, then roast it in the oven until lightly browned and crispy).

 

For the tomato sauce:

 

1tbsp olive oil

1 small onion – finely chopped

2 garlic cloves – finely chopped

2 tins of organic chopped tomatoes

2-3tbsp tomato puree

1tbsp balsamic vinegar

Sea salt to taste

Any dried herbs you like in your tomato sauce (e.g. mixed Italian herbs, oregano, thyme..)

 

Top with:

 

Fresh basil leaves

A handful of rocket

 

 

How you do it:

 

Preheat your oven at fan 180C.

 

Boil a kettle and in a large bowl rehydrate the soy mince for approx. 10mins.*

 

Meanwhile chop onion and garlic.

 

In a non-stick frying pan heat up the olive oil before adding the onion.

 

Fry for a few minutes until translucent, then add the garlic.

 

After another couple of minutes add the chopped tomatoes and the tomato puree.

 

Drain the soy mince, add olive oil, a little sea salt and any spices you like and mix everything.

 

Now spread the mince onto a lined baking tray and roast it in the oven until lightly browned and crispy.

 

Open the oven a few times to let the steam escape and to give it a quick stir (it should take 20-30mins).  

 

Don’t forget to keep an eye on the tomato sauce, stirring it occasionally and adding balsamic vinegar, dried herbs and a little sea salt and black pepper.

 

Boil a large pan of lightly salted water and cook the spaghetti according to the instructions or until al dente.

 

Turn off the oven and mix the soy mince into the tomato sauce.

 

Drain the spaghetti and serve with the bolognese, some fresh basil and a handful of wild rocket.



*Tip: If time is of the essence you can also add the soya mince straight to the tomato sauce (no rehydrating and no baking in the oven, simpley pour it into the sauce, add a little etxtra liquid (roughly 400ml) and simmer together with the sauce). It may not be quite as flavoursome as it is if roasted with oil and spices, but it's perfectly delicious nonetheless and saves time and effort.



Comentários


YOU ARE WHAT YOU EAT

bottom of page