Meaty Spag Bol
This is a beautiful, low-fat Bolognese where we use jackfruit and oyster mushrooms to form the basis of this meaty sauce. It has smooth, deep flavours that make for a delicious spaghetti Bolognese.
Takes 7 minutes
Serves 2
Ingredients
- 200 g spaghetti (whole wheat is great for fibre)
- 2 cloves garlic
- 2 onions (medium)
- 1 carrot
- 400 g jackfruit
- 2 tbsp tamari
- 150 g oyster mushroom
- 400 g cooked lentils
- 800 g chopped tomatoes
- 200 g jar of tomato puree
- 1 tsp salt
- ¼ tsp black pepper
- small bunch of basil
Instructions
- Cook the pasta: Fill a pot with 3L of water and bring it to the boil (using a kettle will speed things up). Once boiling, reduce to medium heat and add 1 tbsp of salt. Add the dried pasta and cook according to the pack instructions.
- Prepare the vegetables: Drain and rinse the lentils and jackfruit. Peel and finely dice the onions and garlic. Finely dice the carrot. Chop the mushrooms into small, bite-sized pieces. Slice the jackfruit into thin, bite-sized strips.
- Cook the aromatics: Heat a wide-bottomed non-stick pan on high heat. When hot, add the chopped onion and fry for 3-4 minutes until it starts to brown. Add the garlic, diced carrots, and a pinch of salt. Reduce the heat to medium and cook for 3-4 minutes, stirring regularly. If the mixture starts to stick, add a couple of tablespoons of water to deglaze the pan using a wooden spoon.
- Cook the mushrooms and jackfruit: Add the mushrooms and jackfruit to the pan and cook for 3-4 minutes, stirring occasionally, until they start to char. Add tamari and mix well so that the mushrooms and jackfruit absorb the umami flavour.
- Drain the pasta: Once the pasta is cooked, drain it but reserve 50ml of pasta water to dilute the sauce later if needed.
- Finish the Bolognese: Add the drained lentils, chopped tomatoes, tomato purée, and the remaining salt and pepper to the pan. Bring the mixture to a boil, then lower to a simmer. Cook for 5 minutes, stirring occasionally to allow the flavours to meld.
- Combine pasta and sauce: Add about 50ml of the reserved pasta water to the sauce, then stir in the cooked pasta. Mix well to combine.
- Add basil: Remove the basil leaves from the stalks. Finely chop the stalks and add them to the sauce. Taste and adjust the seasoning as needed.
- Serve: Garnish with fresh basil leaves and enjoy your meaty spaghetti Bolognese!
Nutrition
Calories: 947kcalCarbohydrates: 196gProtein: 42gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 1788mgPotassium: 3198mgFiber: 31gSugar: 61gVitamin A: 5839IUVitamin C: 78mgCalcium: 276mgIron: 14mg
