Healthy Spaghetti Bolognese

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Healthy Spaghetti Bolognese

Adapted from the Eating for Sustained Energy Book Series

Serves 4

Spaghetti B


150 g uncooked durum wheat spaghetti

400-500 g extra lean mince or ½ ostrich/ ½ beef mince meat

5 mL (1 tsp) canola oil

1 medium onion, peeled and chopped

5 mL (1 tsp) crushed garlic or 2 garlic cloves

2 carrots, peeled and grated coarsely

1 green pepper

250 g of mushrooms, sliced (1 punnet) – optional

4 tomatoes, peeled and diced

10 mL (2 tsp) thyme (dried or fresh)

10 mL (2 tsp) origanum (dried or fresh)

10 mL (2 tsp) basil (dried or fresh)

10 mL (2 tsp) masala

10 mL (2 tsp) ground ginger

Pinch of salt (no more than ¼ tsp)

Freshly ground pepper (to taste)

1 x 410 g lentils (canned)

1 x 410 g tin tomato and onion mix

30 mL (2 Tbsp) tomato sauce or 1 x 65 g tomato paste

30 mL (2 Tbsp) oats

20 mL (4 tsp) Parmesan cheese



  1. Cook the spaghetti in lightly salted water until done.
  2. Heat the oil in a large sauce pan, gentry fry the onion and garlic until the onion is transparent. If the onion mixture starts to stick to the saucepan, add 15-30 mL (1-2 Tbsp) boiling water – do not add more oil.
  3. Add the mincemeat, breaking it up while stirring and fry gently, until browned.
  4. Add the diced tomatoes, green pepper, grated carrots, mushrooms (optional), herbs and spices to the saucepan.
  5. Add the tin of lentils to the saucepan. Add 15-30 mL (1-2 Tbsp) boiling water should the mixture lack moisture. Simmer for 5-10 minutes.
  6. Add the diced tomatoes and tomato sauce, simmer for 5 minutes.
  7. Add salt and pepper to taste. Simmer for another 5-10 minutes.
  8. Lightly mix the cooked spaghetti into the mince and lentil mixture, if desired.
  9. Spoon onto a serving dish and sprinkle with Parmesan cheese.
  10. Serve immediately with one cooked vegetable or a tossed salad.



Using Parmesan cheese when cooking is often beneficial as it provides a strong cheese flavour therefore reducing the amount of regular cheese used in the dish.