Gluten & Dairy Free

SERVES :

4 – 8

love to make this, it is a challenge to see how much veg I can include in it without anyone really noticing! It also bulks out the meat so I can get two meals for 4 out of 500g minced beef. For the second serving I usually make it into a chilli by adding 1 tsp chilli powder, a tin of drained kidney beans and serve with home made crispy tortilla chips and yoghurt.

RECIPES TITLE :

Hidden Veg Bolognese

Prep time :

Cook time :

Total time :

1 hour

Author :

Your Healthy Self

Recipe type :

Non Vegetarian Mains

Ingredients :

• 2 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, crushed
• 2 carrots, grated
• 1 pepper, any colour, chopped into small cubes
• 2 courgettes grated
• 500g lean minced beef
• 2 tbsps tomato puree
• 1 beef stock (check for gluten)
• 1 tsp english mustard
• 100 ml red wine (use white if you don’t have red)
• i tin chopped tomatoes
• Sprinkle of gravy granules to thicken the sauce (or gluten free thickener)

Instructions :

1. Heat the oil in a large pan and cook the onion, carrot, pepper and courgette for about 10 mins on a gentle heat.
2. Add the mince and cook through until it is no longer pink, make sure you break up any clumps.
3. Add the tomato puree, mustard, beef stock and red wine and cook for another couple of minutes before adding the tinned tomatoes.
4. Let the mixture cook through for a good 20-30 mins adding water if it needs more liquid.
5. Towards the end stir a couple of tsps of gravy thickener into the mix to make the sauce thicker.
6. This bolognese sauce can be used in a spag bol with wholewheat spaghetti, as a shepherds pie topped with potato or any mix of root veg, as a chilli (see above intro,) with jacket potatoes or rice. If you are trying to reduce your carbs just serve it with veg or a big salad.