Beef & vegetable bolognese
A rich meat sauce with plenty of carrot and celery, tossed with spaghetti and parmesan. A family favorite that freezes well.
- Total time
- 55 min
- Servings
- 4
- Calories
- 640
- Protein
- 34 g
- Protein
- 34 g 21%
- Carbs
- 76 g 47%
- Fat
- 22 g 31%
- Egg-free
- Nut-free
- No pork or alcohol
- No added sugar
Ingredients
- 1 tbspolive oil
- 1 mediumonion, finely chopped
- 100 gcarrot, finely chopped
- 60 gcelery, finely chopped
- 3 clovesgarlic, minced
- 400 gground beef
- 2 tbsptomato paste
- 800 gcanned tomatoes
- 1 tspdried oregano
- 1 tspsalt
- ½ tspblack pepper
- 320 gpasta, spaghetti
- 30 gparmesan, grated
Steps
- Heat the oil in a large pan over medium heat. Cook the onion, carrot and celery for 8 minutes until soft.
- Add the garlic and beef and cook for 6 to 8 minutes, breaking it up, until browned.
- Stir in the tomato paste for 1 minute, then add the tomatoes, oregano, salt and pepper. Simmer partly covered for 25 to 30 minutes.
- Meanwhile cook the pasta in salted boiling water until al dente. Drain, saving a cup of the water.
- Toss the pasta with the sauce, loosening with pasta water if needed, and serve with parmesan.
What a serving gives you
High in Protein (68% DV), Dietary fiber (30% DV), Iron (36% DV), Magnesium (23% DV), Phosphorus (35% DV), Potassium (24% DV), Zinc (58% DV), Copper (53% DV), Manganese (47% DV), Selenium (130% DV), Vitamin A (31% DV), Vitamin C (35% DV), Thiamin (B1) (162% DV), Riboflavin (B2) (50% DV), Niacin (B3) (78% DV), Pantothenic acid (B5) (27% DV), Vitamin B6 (48% DV), Folate (88% DV), Vitamin B12 (95% DV)
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Vitamins, minerals and every other nutrient
All nutrients (60)
Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calories | 640 kcal | 136 kcal | |
| Protein | 33.9 g | 7.21 g | 68% |
| Carbohydrate | 75.7 g | 16.1 g | 28% |
| Dietary fiber | 8.32 g | 1.77 g | 30% |
| Total sugars | 10.8 g | 2.3 g | |
| Added sugars | ≥0 g | ≥0 g | ≥0% |
| Starch | ≥50.3 g | ≥10.7 g | |
| Water | 333 g | 70.7 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Total fat | 22.4 g | 4.75 g | 29% |
| Saturated fat | 7.67 g | 1.63 g | 38% |
| Trans fat | ≥0.926 g | ≥0.197 g | |
| Monounsaturated fat | 9.7 g | 2.06 g | |
| Polyunsaturated fat | 1.61 g | 0.343 g | |
| Omega-3 ALA | ≥0.071 g | ≥0.015 g | |
| Omega-3 EPA | 0.002 g | 0 g | |
| Omega-3 DHA | 0.001 g | 0 g | |
| Cholesterol | 74.5 mg | 15.8 mg | 25% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calcium | 195 mg | 41.4 mg | 15% |
| Iron | 6.49 mg | 1.38 mg | 36% |
| Magnesium | 95.5 mg | 20.3 mg | 23% |
| Phosphorus | 434 mg | 92.3 mg | 35% |
| Potassium | 1125 mg | 239 mg | 24% |
| Sodium | 1053 mg | 224 mg | 46% |
| Zinc | 6.38 mg | 1.35 mg | 58% |
| Copper | 0.474 mg | 0.101 mg | 53% |
| Manganese | 1.08 mg | 0.23 mg | 47% |
| Selenium | 71.3 mcg | 15.2 mcg | 130% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 282 mcg | 59.9 mcg | 31% |
| Vitamin C | 31.6 mg | 6.72 mg | 35% |
| Vitamin D | 0.138 mcg | 0.029 mcg | 1% |
| Vitamin E | 2.57 mg | 0.546 mg | 17% |
| Vitamin K | 19.5 mcg | 4.15 mcg | 16% |
| Thiamin (B1) | 1.95 mg | 0.414 mg | 162% |
| Riboflavin (B2) | 0.655 mg | 0.139 mg | 50% |
| Niacin (B3) | 12.4 mg | 2.64 mg | 78% |
| Pantothenic acid (B5) | 1.33 mg | 0.283 mg | 27% |
| Vitamin B6 | 0.815 mg | 0.173 mg | 48% |
| Folate | 352 mcg | 74.9 mcg | 88% |
| Vitamin B12 | 2.27 mcg | 0.483 mcg | 95% |
| Choline | 95.7 mg | 20.3 mg | 17% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.3 g | 0.064 g | |
| Threonine | 1.33 g | 0.282 g | |
| Isoleucine | 1.42 g | 0.303 g | |
| Leucine | 2.56 g | 0.544 g | |
| Lysine | 2.06 g | 0.437 g | |
| Methionine | 0.679 g | 0.144 g | |
| Cystine | 0.446 g | 0.095 g | |
| Phenylalanine | 1.47 g | 0.312 g | |
| Tyrosine | 0.957 g | 0.203 g | |
| Valine | 1.6 g | 0.34 g | |
| Arginine | 1.8 g | 0.383 g | |
| Histidine | 0.958 g | 0.203 g | |
| Alanine | 1.7 g | 0.361 g | |
| Aspartic acid | 2.79 g | 0.592 g | |
| Glutamic acid | 8.22 g | 1.75 g | |
| Glycine | 1.73 g | 0.368 g | |
| Proline | 2.53 g | 0.537 g | |
| Serine | 1.45 g | 0.308 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |