Recipes
Spiralised sweet potato Bolognese
Deliciously filling and nutritionally balanced
April 30, 2015 11:36
By, Lisa Roukin
1 min read
Deliciously filling and nutritionally balanced
April 30, 2015 11:36ByLisa Roukin, Lisa Roukin
My version of "spag bol", this meat and sweet potato dish is deliciously filling and nutritionally balanced. The sauce can be frozen for up to three months.
Serves: 4–6
Preparation: 40 minutes
Cooking: 45 to 60 minutes
Ingredients
● 2 tbsp olive oil
● 2 echalion shallots or white onions, finely chopped
● 3 garlic cloves, crushed
● 2 tsp soy sauce
● 500g lean minced beef
● 120g button mushrooms, cut into small cubes
● 2 tbsp tomato purée
● 150ml white wine
● Small handful of basil or dried mixed herbs
● 800ml ready-made tomato pasta sauce
● 2 tsp honey
● Garlic granules
● Sea salt
● Cracked black pepper
Garnish
● 4 large sweet potatoes
● Olive oil
● Sprigs of basil
Method
● Heat a large non-stick saucepan or casserole dish over a high heat. Add the oil and shallots or onions and sauté until soft and translucent - approx 3 minutes.
● Remove from the heat and add the garlic and soy sauce. Coat the onions well then add the minced beef in several batches until the onions are blended into the meat.
● Return to the heat and stir over a medium/high heat until browned. Break up any lumps. Add the mushrooms and stir for 3 minutes then add the tomato purée.
● Make a well in the centre and pour in the wine. Stir for 3 minutes until the wine has evaporated.
● Add the basil leaves or dried herbs then pour over the tomato sauce. Season with honey, garlic granules, salt and black pepper.
● Partly cover the pan, then simmer on a low heat for 45-60 minutes until the mince is tender and surrounded with a rich thick sauce (stir every 10 minutes).
● Taste and season if necessary.
● Peel the sweet potatoes, and spiralise into spaghetti strands.
● Place in a large wok/frying pan and sauté in a drizzle of olive oil for 3-4 minutes to lightly soften.
● Do not overcook the spiralised pasta as it should have a bite to it.
● Serve topped with the warm sauce and garnished with basil.
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