A Healthy Pasta Bolognese Recipe

This is a very easy recipe, revisiting a traditional Italian classic. We adapted one of the most popular Italian pasta sauces into a healthy pasta bolognese recipe. Typically bolognese sauce or “Ragu” as the Italians call it is made with pancetta (bacon), pork, and beef mince. In this recipe, we will use ground turkey and homemade vegetable stock.

Historically this recipe comes from Bologna, which is the capital of the Emilia-Romagna region in Italy. Traditionally this “Ragu” is served with Tagliatelle which is a long flat-shaped pasta that has the quality of absorbing all the goodness of the sauce.

Though spaghetti and penne are also common pasta choices,  nothing beats egg tagliatelle or any homemade “pasta all’uovo”.

The Healthy Ragu Step by Step

The first important tip to share is to cut the veggies as finely as possible. Ideally, we want to create a nice dense sauce with all ingredients and tastes blended together.

Firstly, start by cooking the onions, celery, and carrots in some extra virgin olive oil. Cook until the onion starts turning brown. An alternative to celery, I sometimes use 2 cubes from my vegetable stock recipe. The reason is that sometimes celery can be a little bit strong in taste. Thus, by replacing the celery with the vegetable stock I would be using the celery in a milder form for fussy eaters.

Add the salt, pepper, and sweet paprika. Optionally you can also add a little ground cayenne pepper too.

With the vegetables cooked, it is time to add the ground turkey to the pan. Cook the turkey fully, continuously stirring so that it is cooked evenly and loose.

Once the turkey is cooked keep the heat up, and add the red wine. From experience, another important tip to share is about the type of wine. Chianti or San Giovese based wines give an impressive aroma to this recipe. Keep the heat on high for a couple of minutes, stirring again until the wine alcohol evaporates.

Add the tomatoes to the pan. Crush any large ones while stirring the ragu. Once the mixture starts boiling again, reduce the heat and simmer gently for the next 20 minutes.

This last step is very important so that all vegetables are cooked to a very tender state. Also, it is important for all the aromas to be released from the individual ingredients and amalgamate into a divine taste.

Recipe

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AuthorwellbeingbaristaDifficultyBeginner

Yields2 Servings
Prep Time10 minsCook Time30 minsTotal Time40 mins

 1 Carrots
 10 g Celery
 1 Onions
 250 g Ground Turkey
 125 ml Red Wine
 400 g Chopped Tomatoes
 3 g Salt, Pepper, Cinnamon, and Sweet Paprika
Optional Side Dishes per Serving
 80 g Tagliatelle
 100 g Courgettes for zoodles
 10 g Parmiggiano Reggiano
Nutrition Facts

Servings 2


Amount Per Serving
Calories 336Calories from Fat 99
% Daily Value *
Total Fat 11g17%
Saturated Fat 2g10%
Cholesterol 81mg27%
Sodium 464mg20%
Potassium 505mg15%
Total Carbohydrate 17g6%
Dietary Fiber 5g20%
Sugars 10g
Protein 28g57%

Vitamin A 84%
Vitamin C 3%
Calcium 1%
Iron 2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

1

Finely chop the onions, carrots, and celery. One common mistake most people do is leaving large pieces of carrots or celery. Finely chopped vegetables blend better in the sauce, thus giving a uniform and divine texture throughout. Fry the vegetables in olive oil until they start to brown.

2

With the vegetables browned, add the ground turkey to the pan. Continuously stirring it, making sure it is evenly cooked and finely loosened. With the turkey cooked, while at full heat pour in the red wine. I love to use a Chainti in this recipe. Leave uncovered and allow a couple of minutes for the alcohol to evaporate.

3

Add the chopped tomatoes to the pan. Break evenly the larger pieces and stir to get a uniform sauce. Lower the heat to a minimum, and simmer for about 20 minutes. Occasionally stir the sauce.

4

It is now time to mix in with the pasta. Cook your preferred pasta according to the package instructions. For this recipe we recommend fresh pasta al ouvo Tagliatelle. You can also use Penne or Spagetti. Once cooked, drain the pasta from the water and mix it in the sauce pan. Turn off the heat, mix thoroughly and serve.

5

To keep with the Emilia Romagna tradition, just sprinkle some freshly grated Parmiggiano Reggiano, or Grana Padano cheese. Enjoy.

Ingredients

 1 Carrots
 10 g Celery
 1 Onions
 250 g Ground Turkey
 125 ml Red Wine
 400 g Chopped Tomatoes
 3 g Salt, Pepper, Cinnamon, and Sweet Paprika
Optional Side Dishes per Serving
 80 g Tagliatelle
 100 g Courgettes for zoodles
 10 g Parmiggiano Reggiano

Directions

1

Finely chop the onions, carrots, and celery. One common mistake most people do is leaving large pieces of carrots or celery. Finely chopped vegetables blend better in the sauce, thus giving a uniform and divine texture throughout. Fry the vegetables in olive oil until they start to brown.

2

With the vegetables browned, add the ground turkey to the pan. Continuously stirring it, making sure it is evenly cooked and finely loosened. With the turkey cooked, while at full heat pour in the red wine. I love to use a Chainti in this recipe. Leave uncovered and allow a couple of minutes for the alcohol to evaporate.

3

Add the chopped tomatoes to the pan. Break evenly the larger pieces and stir to get a uniform sauce. Lower the heat to a minimum, and simmer for about 20 minutes. Occasionally stir the sauce.

4

It is now time to mix in with the pasta. Cook your preferred pasta according to the package instructions. For this recipe we recommend fresh pasta al ouvo Tagliatelle. You can also use Penne or Spagetti. Once cooked, drain the pasta from the water and mix it in the sauce pan. Turn off the heat, mix thoroughly and serve.

5

To keep with the Emilia Romagna tradition, just sprinkle some freshly grated Parmiggiano Reggiano, or Grana Padano cheese. Enjoy.

Healthy Pasta Bolognese

Accompaniments and Sides

 

Separately cook your preferred pasta to al dente. See the package instructions about this. Once the pasta is cooked, add it to the pan. Evenly mix the pasta with the sauce and serve straight away.

Alternatively, to reduce the carb intake and alter the recipe for weight loss, we use zoodles made out of zucchini.

Optionally sprinkle some freshly grated Parmiggiano Reggiano, or Grana Padano.

Nutritional Information

The Turkey Bolognese Ragu paired up with zoodles, has the perfect macro-nutrients balance for maintenance and weight loss.

Calories Carbs Fat Protein
Macros 351 kcal 20g 11g 29g
Macros % 27% 34% 39%

You can read more about the history of this recipe here. Please check other recipes on our blog.

 

 

 

 

 

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