Easy Bolognese Sauce Recipe

Written by missblasco on 30 de May de 2019. Posted in EASY, RECIPE, SUGAR FREE.

Easy Bolognese Sauce Recipe: A Healthy, Low-Carb Homemade Classic

Craving a hearty, flavorful pasta sauce without the additives of store-bought versions? This Easy Bolognese Sauce Recipe is a wholesome, homemade alternative that lets you control every ingredient for a healthier meal. Made with quality meat, fresh vegetables, and antioxidant-rich tomatoes, this low-carb sauce pairs perfectly with zucchini noodles (zoodles) for a nutritious, paleo-friendly dish. As a dietitian passionate about nutritional education, I’m excited to share this simple recipe, its health benefits, and tips for customizing it to your taste. Ready to elevate your pasta game? Let’s get cooking!

Why Choose Homemade Bolognese Sauce?

Store-bought sauces often contain added sugars, preservatives, and low-quality ingredients. This homemade Bolognese sauce stands out because it’s:

Clean and Controlled: You choose fresh, natural ingredients, ensuring no hidden additives.
Low-Carb and Paleo-Friendly: Perfect for keto, paleo, or low-carb diets, especially when paired with zoodles.
Nutrient-Rich: Combines high-quality protein from meat with vitamins and antioxidants from tomatoes and vegetables.
Quick and Versatile: Ready in about 30 minutes and adaptable for pasta, lasagna, or dips.
Meal Prep Ready: Stores well in the fridge for 4 days or freezes for up to 3 months.

By making your own sauce, you prioritize quality and flavor, creating a dish that’s as healthy as it is delicious.

Easy Bolognese sauce is a low-carb, homemade dish ready in 30 minutes, perfect for healthy pasta nights.

Nutritional Benefits of Key Ingredients

This Bolognese sauce is packed with nutrient-dense ingredients:

Tomatoes:
- Antioxidants: Rich in lycopene, which combats oxidative stress and may reduce heart disease risk.
- Low-Calorie: Only 17 kcal per 100g, with 94% water for hydration.
- Vitamins and Minerals: High in vitamins A, B, and C, plus potassium, phosphorus, and magnesium, supporting immunity and blood pressure regulation.
- Fiber: When eaten with the skin, tomatoes aid digestion and promote gut health.
Beef (or Beef/Pork Mix):
- High-Quality Protein: Provides essential amino acids for muscle repair and satiety.
- Iron and B Vitamins: Supports energy production and red blood cell formation.
- Moderate Fats: Choose lean cuts to keep saturated fats low.
Vegetables (Onion, Carrot, Celery):
- Fiber and Vitamins: Carrots offer beta-carotene for eye health, while onions and celery add flavor and antioxidants.
- Low-Carb: Keeps the sauce light and suitable for keto or paleo diets.
Olive Oil:
- Healthy Fats: Monounsaturated fats promote heart health and reduce LDL cholesterol.
- Antioxidants: Enhances the sauce’s nutritional profile.

Paired with zoodles, this dish becomes a low-carb, low-calorie alternative to traditional pasta, perfect for weight management or digestive health.

Made with quality meat and antioxidant-rich tomatoes, it pairs beautifully with zoodles for a paleo-friendly meal.

Recipe: Easy Bolognese Sauce

This simple recipe yields a rich, flavorful sauce that’s ready in about 30 minutes. Serve with zoodles for a healthy twist!

Ingredients (Serves 4)

500g ground beef (or a 50/50 beef-pork mix, freshly minced by your butcher)
400g crushed natural tomatoes
50g tomato paste
1 medium onion, finely chopped
1 medium carrot, finely chopped
1 celery stalk, finely chopped
1 garlic clove, minced
2 tablespoons extra virgin olive oil
50ml white wine (optional, omit for paleo)
1/4 teaspoon sea salt (adjust to taste)
1/4 teaspoon ground white pepper
1/2 teaspoon dried oregano (plus fresh oregano leaves for garnish, optional)

Instructions

Prep the Vegetables:
- Wash, peel, and finely chop onion, carrot, celery, and garlic. Alternatively, pulse in a food processor for a finer texture.
Sauté the Vegetables:
- Heat 2 tablespoons olive oil in a large skillet over medium heat.
- Add chopped vegetables and a pinch of salt. Sauté for 5–7 minutes until softened, stirring occasionally.
Cook the Meat:
- Add ground beef (or beef-pork mix) to the skillet. Cook for 5–7 minutes, stirring to break up clumps, until browned.
Add Liquids:
- If using, pour in white wine and let it evaporate for 1–2 minutes.
- Stir in tomato paste and crushed tomatoes. Mix well.
Simmer the Sauce:
- Reduce heat to low and simmer for 20 minutes, stirring occasionally, until the sauce thickens.
- Add white pepper, dried oregano, and adjust salt to taste.
Rest and Serve:
- Let the sauce rest for 5 minutes to enhance flavors.
- Serve over zoodles (see below), sprinkle with grated cheese, and garnish with fresh oregano leaves (optional).
Store:
- Refrigerate in an airtight container for 4 days.
- Freeze for up to 3 months; thaw in the fridge before reheating.

Store in the fridge for 4 days or freeze for 3 months, making it ideal for meal prep.

Serving Suggestions

Zoodles: A low-carb, low-calorie pasta alternative.
Legume Pasta: Use chickpea or lentil pasta for extra protein and fiber.
Lasagna: Layer with zucchini or eggplant slices for a healthy, low-carb lasagna.
Dip: Serve as a hearty dip with veggie sticks or rye crackers.

Zoodles Preparation

Spiralize: Use a spiralizer (under $10) to turn 1 medium-large zucchini into noodles (serves 2).
Cook: Sauté zoodles in a skillet over high heat for 1–2 minutes with a drizzle of olive oil, or microwave at 600W for 1.5 minutes.
Serve: Season with salt, top with Bolognese sauce, grated cheese, and oregano.

Customization Options

Meat Variations: Use ground turkey or chicken for a leaner option.
Veggie Boost: Add mushrooms or bell peppers for extra flavor and nutrients.
Spice It Up: Include chili flakes or fresh basil for a twist.
Paleo-Friendly: Omit white wine and cheese for strict paleo compliance.

Health Benefits of Tomatoes

Tomatoes are a nutritional gem:

Antioxidants: Lycopene reduces inflammation and may lower heart disease risk.
Low-Calorie: Only 17 kcal per 100g, ideal for weight management.
Vitamins: High in A, B, and C for immunity and skin health.
Minerals: Potassium supports blood pressure, while phosphorus and magnesium aid metabolism.
Fiber: Promotes digestion when consumed with the skin.