Meaty Spag Bol
This is a beautiful low fat bolognese where we use jackfruit and oyster mushrooms to form the basis of this meaty bolognese – this is smooth, with deep flavours and gives a beautiful spaghetti bolognese
Takes 7 minutes
- 200 g spaghetti whole wheat is great for fibre!
- 2 cloves garlic
- 2 onions medium
- 1 carrot
- 400 g jackfruit
- 150 g oyster mushroom
- 400 g cooked lentils
- 800 g chopped tomatoes
- 200 g jar of tomato puree
- 1 tsp salt
- 1/4 tsp black pepper
- small bunch of basil
Fill a pot with 3L of water and bring to the boil ( if you boil a kettle to this it will speed things up : ) Once boiling reduce to medium heat and add 1 tbsp salt. Add the dried pasta and cook as per pack instructions.
Drain and rinse the cooked lentils and jackfruit Peel and finely dice the onion and garlic. Finely dice the carrot. Chop the mushrooms into small bite size pieces. Slice the jackfruit into thin bite sized stips
Heat a non-stick wide bottomed pan on high heat, when hot add the chopped onion and fry for 3-4 mins 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 mins, stirring regularly, if they start to stick to the pan add a couple of tablespoons of water to deglaze the pan using your wooden spoon
Add the mushrooms and jackfruit and cook for 3-4 mins stirring occasionally until they start to char. Add 2 tbsp of tamari and mix well so each bit of mushroom and jack absorbs some of that umami flavour.Add the drained lentils, chopped tomatoes, tomato puree and the remaining salt and pepper.
Bring to a boil then lower to a simmer and allow to cook for 5 minutes, stirring occasionally to allow the flavours to infuseRemove the basil leaves from the stalk and finely chop the stalk and add to the sauce.
Drain and rinse the cooked pasta ensuring to keep a cup of pasta water to dilute the sauce.Add the approx 50 ml of the pasta water and the cooked pasta to the sauce and mix well. Taste and adjust the seasoning to your liking. Serve with fresh basil leaves and enjoy!
Calories: 947kcalCarbohydrates: 196gProtein: 42gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 1788mgPotassium: 3198mgFiber: 31gSugar: 61gVitamin A: 5839IUVitamin C: 78mgCalcium: 276mgIron: 14mg
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