Veggie-tastic Spaghetti Bolognese

Ingredients:

• 200g dried whole wheat spaghetti
• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves of garlic, minced
• 1 carrot, finely grated
• 1 celery stalk, finely chopped
• 200g mushrooms, sliced
• 1 red bell pepper, diced
• 1 can (400g) of chopped tomatoes
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon soy sauce
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Optional Extra

Ingredients:

• 1 zucchini, diced
• 1 small can of sweetcorn
• 1 can (400g) of lentils
• 1 tablespoon nutritional yeast (for a cheesy flavor)

Preparation & Cooking Time:

Total time: 35 minutes

Method:

1. Cook the spaghetti according to the package instructions. Drain and set aside.
2. In a large saucepan, heat the olive oil over medium heat. Add the diced onion and minced garlic. Sauté for 5 minutes until translucent.
3. Add the grated carrot, chopped celery, mushrooms, and red bell pepper to the saucepan. Cook for another 5 minutes, until the vegetables are tender.
4. Stir in the chopped tomatoes, tomato paste, dried oregano, dried basil, soy sauce, and optional extra ingredients if desired. Season with salt and pepper to taste.
5. Simmer the sauce for 15 minutes, stirring occasionally to allow the flavors to meld together.
6. Serve the spaghetti topped with the veggie-rich Bolognese sauce and garnish with fresh parsley.

Equipment Needed:

• Saucepan
• Chopping board
• Knife
• Grater
• Wooden spoon

Nutritional Information Per Serving:

• Calories: 370
• Protein: 13g
• Carbohydrates: 68g
• Fat: 5g
• Fiber: 10g
• Sodium: 390mg
• Calcium: 77mg
• Iron: 3mg