Veggie Bolognaise

Difficulty | Serves 4 | Book 7

healthy veggie bolognaise recipe

¾ cup onion diced
2 teaspoons crushed garlic (in jar)
cooking spray
2 cups mushrooms diced
¾ cup carrot grated
¾ cup zucchini grated
¾ cup red capsicum diced
1 x 420g can no-added-salt diced tomatoes
2 tablespoons no-added-salt tomato paste
¾ teaspoon dried Italian herbs
2 teaspoons salt-reduced vegetable stock powder
¼ teaspoon black pepper

Per serve
Kilojoules248 (cals 59)
GI RatingToo low in carbs to score a GI rating


  1. Sauté onion and garlic in a large saucepan that has been generously coated with cooking spray for 2 minutes.
  2. Add all other vegetables, stirring well. Cook for 5 minutes.
  3. Add canned tomatoes, tomato paste, herbs, stock powder and pepper and combine well. Cook a further 5 minutes.

NOTE: Serve over pasta, quinoa, jacket potato, basmati rice or couscous. For a lower carb count use glass noodles. Not included in nutritional information.

Variation: Sprinkle 1 teaspoon finely grated parmesan cheese (Kraft®) over each serving or add a can of no-added-salt kidney beans drained and rinsed or a can no-added-salt brown lentils drained and rinsed at step 3.

Suitable to be frozen.

Dietitian's tip

Traditional bolognaise contains beef mince and is high in fat. The plain and added parmesan alternatives are low in fat, however, they are also low in protein so it’s best to add kidney beans or lentils.

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