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Mushroom Ragu with Walnuts


A super easy and tasty spaghetti bolognese, with walnuts and mushrooms adding a lovely bite. Best served with wholemeal spaghetti for a higher-fibre, healthier meal.

Takes 20 minutes

Serves 3

Ingredients
 

  • 300 g wholemeal spaghetti
  • 1 tbsp oil
  • 2 small red onions
  • 2 cloves garlic
  • 2 carrots
  • 100 g walnuts
  • 200 g mushrooms
  • 2 tbsp tamari
  • 2 tbsp tomato purée
  • 2 tbsp maple syrup
  • 680 g jar of tomato passata
  • 4 tbsp water

Instructions
 

  • Fill and boil the kettle. Cook the pasta according to the packet instructions.
  • Peel and finely dice the red onions and garlic, and chop the carrots into small 1cm dice. Chop the mushrooms and walnuts into roughly 1cm cubes.
  • Heat a wide-bottomed non-stick pan over high heat. Once hot, add 1 tbsp of oil and the diced onions. Fry for 4 minutes until golden, stirring regularly. Add the garlic and cook for 1 minute. Add the chopped carrots with a pinch of salt and 4 tbsp of water. Put the lid on and allow to steam for 2–3 minutes, stirring occasionally.
  • Add the walnuts and mushrooms to a bowl and mix well with the tamari. Then, add the walnuts and mushrooms to the pan and fry for 3–4 minutes, stirring occasionally.
  • Add the tomato purée, maple syrup, and tomato passata, and mix well. Cook for a further 2 minutes until heated through.
  • Drain and rinse the cooked pasta, then add it to the tomato sauce and mix well. Taste and adjust the seasoning to your liking.
  • Serve with some bread and enjoy!

Notes

Beat the Bloat: Replace the garlic and onion with the green part of 1 leek.

Nutrition

Calories: 669kcalCarbohydrates: 117gProtein: 23gFat: 18gSaturated Fat: 2gPolyunsaturated Fat: 10gMonounsaturated Fat: 5gTrans Fat: 1gSodium: 455mgPotassium: 1372mgFiber: 7gSugar: 25gVitamin A: 7230IUVitamin C: 34mgCalcium: 188mgIron: 8mg
Keyword breakfast, chia seed pudding
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