Dinner,  Everlasting Health,  Foods For Health

Something Tasty for the Little…& Big Kids!

Spaghetti Bol…..what kid doesn’t like it???

Well here’s a meat-free version so you can really pack in the veggies to boost nutrients & fibre…but not lose the flavour, & yet is still hearty enough to satisfy the carnivores in your family. And you can easily portion it out for the freezer for those tough nights when you just don’t want to cook – BONUS!!!

Ingredients:

  • 800g can chopped tomatoes
  • 1 onion, finely diced
  • 4-5 mushrooms, diced
  • 1C broccoli florets
  • 1/2 red capsicum, seeded & diced
  • 240g can chickpeas, rinsed & drained
  • 1/2C red wine (optional)
  • 2Tbsp sun-dried tomatoes in oil, sliced
  • 1-2 cloves garlic, finely chopped
  • 2tsp raw sugar (or coconut sugar)
  • 2Tbsp balsamic vinegar
  • 2Tbsp finely chopped herbs (basil/parsley/oregano)
  • 1 bay leaf
  • Cooked veggie/lentil pasta or spiralised zucchini ‘noodles’, to serve

Method:

  1. Place a large saucepan over medium heat. Add all of the ingredients except the pasta. Bring to boil, then lower to simmer for 30-40mins till all is tender.
  2. Remove from the heat & discard the bay leaf. Use a stick blender/mixer to whizz the sauce together till texture suits your family. Small chunks looks similar to regular bolognaise.
  3. Taste & season to taste with salt & pepper. Serve over pasta of choice. Serves 2 adults & 2-3 kids.

Recipe from “Vegie Smugglers2” – by Wendy Blume.

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