Veggie Loaded Bolognese

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Veggie Loaded Bolognese

This veggie loaded bolognese is high on the rotation list at our house. It’s packed with incredible nutrients to help support your fertility journey. Two of my favourite “secret ingredients” are the onion chutney and eggplant which I feel make this dish truly spectacular! Eggplant is also a source of niacin, copper and magnesium – all wonderful nutrients to help support your fertility journey. 

Ingredients List

• Very lean Beef mince (500g)
• 1 x red onion
• 3 cloves of fresh garlic or 2 tsp of garlic paste
• 2 tbsp of extra virgin olive oil
• 1 x eggplant
• 1 x carrot
• 1 x zucchini
• ½ cup cauliflower
• ½ cup peas
• 1 x can diced tomatoes
• 1 x capsicum
• Spinach 2-3 handfuls
• 3 large mushrooms
• Mixed Italian herbs
• Caramelised onion chutney
• Pulse pasta
• Tasty/Cheddar/Parmesan cheese to serve

Method:

1. Prepare all the vegetables by cutting them up into small pieces.
2. Heat extra virgin olive oil in a cooking pan over medium heat.
3. Add the chopped onion, and garlic of choice and sauté for about 5 minutes.
4. In a saucepan, boil water to cook the spaghetti. Add the spaghetti and cook according to the package instructions. Once cooked, drain the cooked spaghetti, and set aside.
5. In the cooking pan, add the eggplant and cook on low until it’s a bit “goey” next add the very lean beef mince. Cook until the mince browns.
6. Add the vegetables to the pan (carrot, zucchini, cauliflower, peas, capsicum, spinach, and mushrooms) and cook for approximately 5 minutes stirring regularly.
7. Pour in the can of diced tomatoes to the cooking pan and sprinkle in the mixed Italian herbs. Stir well to combine and allow to simmer on a low heat stirring occasionally for 30 minutes or up to 2 hours (if you’ve got the time!).
8. Serve up the spaghetti and Bolognese sauce into four bowls. Top with grated Parmesan cheese and fresh basil leaves.

Enjoy!

Love and light, 

Rachel, Your Certified Fertility Dietitian

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