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Shop 35, 2-22 Knox St (Cosmopolitan Centre), Double Bay NSW 2028
Entry at rear via Short St immediately after the entrance into the Cosmopolitan Centre Carpark. Opposite #2 Short St.

+61434109922

Stephanie Malouf | Accredited Nutritionist

Conscious Recipes

Veggie Packed Bolognese

Stephanie Malouf Nutrition

This is a great dish because it's something the whole family will love, especially the kids AND it's loaded with veggies. Trying to get kids to eat their veggies is a common challenge I see for parents so finding ways to hide them in traditional family favourites like spagetti bolognese is the key.

Another good thing about this one is you can make a large batch and then freeze it into smaller containers as a nutritious meal when you don't have time on your hands. It's also really versatile and can be recreated into a number of other dishes like shepherd's pie, Mexican chilli by adding beans and some chilli for heat, stuffed veggies and loads more!

SERVES: 6
COOKING TIME: 1 Hr & 15 Mins

INGREDIENTS

  • 600g lean mince; veal, beef or lamb or a mixture 
  • 2 brown onions, diced
  • 3 carrots, diced
  • 3 zucchini's, diced
  • 3 flat mushrooms, diced
  • 3 fresh tomatoes, diced
  • 1 eggplant, diced
  • 3 garlic cloves, sliced
  • 2 tsp cinnamon
  • 2 tsp dried thyme
  • 2 tsp dried oregano
  • 700g glass jar of passata or tomato puree (do not use tinned as the acid from the tomato leach the chemicals from the tin into the tomatoes)
  • 2 tbsp tomato paste 
  • 1/4 cup balsamic vinegar 
  • A good pinch of salt and pepper
  • 2 tsp extra virgin olive oil

METHOD

  1. Add the oil to large non-stick saucepan on medium heat and cook the onions until they start to brown
  2. Add the garlic, thyme, oregano and minced meat and cook until the meat is cooked
  3. Add the diced carrot zucchini, mushrooms, eggplant and mix through and cook for ten minutes or until they start to brown 
  4. Add the fresh tomato, tomato passata, tomato paste, balsamic vinegar and cinnamon and mix through with the meat and veggies 
  5. Reduce to heat to a gentle simmer and cook covered for 40 minutes
  6. Remove the lid and cook for another 20 minutes so the water released from the veggies evaporates and it becomes a thick sauce 
  7. Serve on top of some wholegrain pasta, zucchini pasta, steamed veggies or cauliflower mash

Note: You can cook this dish in a shorter amount of time but the longer you cook it the richer the flavour. If you are short on time, just cook uncovered for 40 minutes and it will still taste delicious!