Wholewheat macaroni with turkey Bolognese
Wholewheat macaroni with homemade Bolognese sauce made from minced turkey, onion, carrot, celery and crushed tomato with aromatic herbs. This balanced take on a classic pasta dish provides filling fibre, lean protein and plenty of vegetables, with the option of a light cheese topping.
At a glance
- Cooking35 min
- Total35 min
- DifficultyEasy
Allergens
- Gluten
- Dairy
- Celery
Who this recipe is for
Wholewheat pasta with a vegetable-rich Bolognese sauce and lean protein. It suits a weight-loss or weight-maintenance plan for anyone looking for a satisfying, balanced meal.
Ingredients
Step by step
- Cook the wholewheat pasta in a large pot of boiling water, following the time on the packet; drain and set aside.
- Finely chop the onion, garlic clove, celery and carrot.
- Heat a little oil in a large frying pan or casserole and cook the vegetable sofrito over medium heat for about 10 minutes.
- Add the minced turkey, breaking it up with a spoon.
- Add basil and oregano to taste.
- Cook the meat with the vegetables for about 10 minutes, until no raw meat is visible.
- Add the crushed tomato and cook everything together for 5 more minutes.
- Cover the casserole and cook over medium-low heat for another 10 minutes so the sauce thickens.
- Mix the homemade Bolognese sauce with the well-drained wholewheat pasta.
- Sprinkle grated cheese on top and, if you like, brown it in the oven at 200 ºC for 10 minutes.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
For a vegetarian or vegan version
Replace the minced turkey with fine textured soy protein, hydrated beforehand in vegetable stock. Leave out the cheese or use nutritional yeast.
For people with coeliac disease or gluten sensitivity
Use certified gluten-free pasta made from maize, brown rice or legume flour (lentil or chickpea).
If you are allergic to celery
Leave the celery out of the sofrito and add chopped courgette or leek to keep the vegetable volume.
What it provides
Wholewheat pasta provides slowly absorbed complex carbohydrates and fibre, which can help increase fullness and regulate blood glucose levels. Minced turkey provides lean protein with little saturated fat, while the vegetable sofrito adds antioxidants, vitamins and minerals.
The dietitian's tip
Making Bolognese with a generous vegetable base lets you enjoy a traditional pasta dish with more fibre and a lower energy density. Complete the meal with a fresh salad of green leaves and tomato.
Explore our recipes for weight loss. Other grain and pulse ideas: wholewheat couscous with chickpeas and vegetables and beef meatballs with peas.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
Weight-loss diet: how to lose fat and keep it off
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