Bolognese Without Meat
Bolognese without meat - Italian classic reinterpreted
Healthy, because
Even smarter
Nutritional values
Onions provide two good ingredients for digestion: fiber and essential oils, both of which have a positive effect on intestinal flora. A healthy microbiome is in turn important for an intact immune system.
Strictly speaking, the Bolognese without meat is not completely vegetarian - because of the Parmesan. Vegetarians simply replace the Parmesan with a hard cheese with microbial rennet, for example Montello cheese. Bolognese without meat can also be easily prepared vegan. To do this, simply omit the Parmesan or alternatively sprinkle some yeast flakes over the dish. If you're not a fan of meat alternatives like vegan ground beef, you can fall back on lentils. They are a great meat substitute and also provide us with lots of fiber and vegetable protein.
(Percentage of daily recommendation)
| Calorie | 586 cal. | (28 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 103 g | (69 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.6 g | (32 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 10 μg | (17 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.4 mg | (53 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 22.3 μg | (50 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 757 mg | (19 %) | ||
| Calcium | 237 mg | (24 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 29 μg | (15 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 124 mg | |||
| Cholesterol | 10 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- ¼ oz dried Porcini mushroom
- 2 garlic cloves
- 1 red onion
- 2 Tbsps olive oil
- 1 tsp Tomato paste
- 5 ozs Vegetarian ground meat
- 14 ozs strained tomato
- 14 ozs chunky tomatoes (canned)
- salt
- peppers
- 30 ozs gluten free Pasta (e.g. rigatoni, penne)
- 1 ¾ ozs Parmesan
Preparation steps
Soak porcini mushrooms in warm water for about 5 minutes; then drain, drain and chop coarsely. Meanwhile, peel and finely dice garlic and onion. Sauté everything together in olive oil in a saucepan over medium heat for 3-4 minutes.
Add tomato paste and soy mince meat and steam for 3 minutes. Add strained and chunky tomatoes and simmer on low heat for about 20 minutes, seasoning with salt and pepper.
Meanwhile, cook pasta according to package directions in boiling salted water for about 9 minutes. Grate cheese at the same time. Drain pasta and mix with sauce. Arrange Bolognese without meat on plates and sprinkle with cheese.
