Soul food: Supercharged Bolognaise

by Mandy Sacher, paediatric nutritionist, mum and author of Wholesome Child: Complete Nutrition Guide and Cookbook

Even the fussiest of eaters won’t be able to detect the veggies in this supercharged bolognaise dish. It can be pureed into a smooth consistency for babies and picky eaters.

It’s dairy free, nut free, gluten free and egg free.

Serves: 8

Prep time: 20 mins

Cooking time: 45 mins

You will need: Hand-held blender or high-speed food processor

// INGREDIENTS

• 1-2 tbs coconut oil
• 1 large brown onion, finely chopped
• 2-4 cloves garlic, finely crushed
• 1kg beef or lamb mince
• 2 tbs mixed Italian herbs
• 2 tsp ground cinnamon
• 700g tomato passata in a glass bottle (not canned)
• 1 cup (250ml) vegetable stock
• ½ cup (125g) butternut pumpkin, steamed and pureed. (Do not throw away excess water)
• ½ cup (125g) sweet potato, steam and pureed
• 2 dried apricots, sulphur-free, finely sliced
• 1 cup (25g) spinach, finely chopped
• Sea salt and pepper, to taste

// METHOD

1. In a medium to large pot, heat oil on medium heat and sauté onion and garlic until transparent.
2. Add mince, then turn up the heat and brown.
3. Add mixed herbs, cinnamon and salt. Keep stirring until mince is browned all the way through and no pink pieces can be seen.
4. Add tomato passata and vegetable stock and simmer covered on low heat for 10 mins.
5. Add butternut, sweet potato and apricot, cover and simmer for 15 minutes.
6. Add spinach and check to make sure liquid level is not too low. If extra water is needed, add water from steamed vegetables to increase vitamin and mineral content. Simmer for 10 more minutes.
7. Add salt and pepper to taste.
8. Turn off heat and leave to cool. Serve with wholegrain or gluten free pasta, or brown rice.
9. Serve immediately, store in fridge for up to three days or freeze for up to four months.

// Tip

Serve with wholegrain spaghetti, buckwheat noodles, brown rice or quinoa.

You might also like Winter Warmer: Lentil and sweet potato curry recipe, Soul Food: Sweet potato and almond butter brownies, and NOURISH: 5-minute smoothie recipes for a nutrient boost.