Vegetarian Weight Loss Recipe

Vegetable Bolognese

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Average: 3.7 (15 votes)
(15 votes)
Vegetable Bolognese

Vegetable Bolognese - A perfect way to get children to enjoy vegetables

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr 5 min.
Preparation
Calories:
578
calories
Calories

Healthy, because

Even smarter

Nutritional values

This lighter take on the classic bolognese is low in fat but high in vitamins and minerals thanks to the mix of vegetables. 

This vegetable bolognese doubles as a delicious pizza marinara-style sauce.

1 serving contains
(Percentage of daily recommendation)
Calorie578 kcal(28 %)
Protein22 g(22 %)
Fat14 g(12 %)
Carbohydrates87 g(58 %)
Sugar added0 g(0 %)
Roughage23 g(77 %)
Vitamin A1.3 mg(163 %)
Vitamin D0 μg(0 %)
Vitamin E5.3 mg(44 %)
Vitamin B₁1 mg(100 %)
Vitamin B₂0.3 mg(27 %)
Niacin9.3 mg(78 %)
Vitamin B₆0.7 mg(50 %)
Folate125 μg(42 %)
Pantothenic acid1.8 mg(30 %)
Biotin11.3 μg(25 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C75 mg(79 %)
Potassium1,294 mg(32 %)
Calcium216 mg(22 %)
Magnesium218 mg(73 %)
Iron9.1 mg(61 %)
Iodine19 μg(10 %)
Zinc4.8 mg(60 %)
Saturated fatty acids2.1 g
Uric acid219 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
3 stalks Celery (about 7 ounces)
2 carrots (each about 3.5 ounces)
1 red Bell pepper (about 7 ounces)
2 zucchini (each about 9 ounces)
1 stalk Leeks (about 9 ounces)
4 tablespoons olive oil
2 small garlic
2 pounds Diced tomatoes (canned)
salt
1 pound Whole Grain Pasta
1 teaspoon dried oregano
peppers
How healthy are the main ingredients?
olive oiloreganoCelerycarrotzucchiniLeek
Preparation

Kitchen utensils

2 Pots, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Sieve, 1 Can opener, 1 Small knife

Preparation steps

1.
Vegetable Bolognese preparation step 1

Rinse celery, pat dry and remove any strings. Peel carrots. Rinse bell pepper, wipe dry, cut into quarters and remove the seeds.

2.
Vegetable Bolognese preparation step 2

Peel zucchini. Rinse leek well and pat dry. Cut away the green part of the leek and reserve for another use.

3.
Vegetable Bolognese preparation step 3

Finely dice vegetables.

4.
Vegetable Bolognese preparation step 4

Heat oil in a pot. Cook vegetables over medium-low heat, stirring frequently, for 7-8 minutes.

5.
Vegetable Bolognese preparation step 5

Peel the garlic and finely chop. Add garlic to vegetables and cook for another 2 minutes.

6.
Vegetable Bolognese preparation step 6

Add tomatoes to pot and bring to a boil. Reduce heat to medium and cook for 30 minutes, stirring frequently.

7.
Vegetable Bolognese preparation step 7

Meanwhile, cook the pasta in a pot of boiling salted water until al dente according to package directions, then drain. 

8.
Vegetable Bolognese preparation step 8

Season the vegetable sauce with salt, pepper and oregano and serve with the pasta.