Katie’s healthy vegetarian, gluten free bolognese

A delicious gluten free, coeliac friendly dish to feed your family

This dish is one of mine and my daughter’s favourites. We tend to have this when my husband is on a late shift as he isn’t a fan of pasta dishes.

It’s coeliac friendly and uses gluten free Quorn, soy sauce and either gluten free pasta or rice.  For anyone who is lactose intolerant please don't include the cheese.

The dish is low in fat and high in protein from the Quorn and beans. Plus, depending on how many vegetables you can hide in there, it can count to around 3 of your ‘5 A Day’. I put grated cheese on the top for my daughter, although please note, this will increase the fat content of the dish.

Making this dish is really quick and easy and costs approx. £1.56 per portion so it won’t break the bank. To save time, double up the ingredients and make an extra batch. Once cold, bag it up and pop it in the freezer. Then on one of those busy days, when you just haven't had time to think about what's for dinner... hey presto a quick, healthy meal.

INGREDIENTS:

1tbsp Olive Oil

350g Minced Quorn (can now get Gluten free Quorn)

2 Carrots  - Grated

½ Courgette - Grated

1 Red Pepper

1 Green Pepper

1 Yellow Pepper

1 x Tin of Kidney Beans

2x Tins of Chopped Tomatoes

1 tsp Mixed Herbs

1 tbsp Tomato Puree

1 tsp Soy Sauce (use gluten free Soy Sauce)

400g of Whole Wheat Spaghetti (can either use gluten free spaghetti or rice)

You can add all sorts of vegetables to this dish like spinach, broccoli and Kale, chop it small and the kids will never know!  It will all go towards your '5 A Day'.  If you like things a little spicy, you can add a couple of chillies.

 

METHOD:

  1. Heat oil in a large pan and add onion, simmer until onions are soft. Add the tins of tomatoes, Quorn and herbs and heat on full until bubbling.
  2. Turn down to a simmer and add peppers, courgette, carrots and tomato puree. Cook for approx. 10 mins until the vegetables are soft.
  3. While this is cooking add the spaghetti to a pan of boiling water, and boil as advised on the packet (break spaghetti sticks into 3 so it is easier to eat).
  4. Just before the sauce is ready add soy sauce and stir well.
  5. Drain the pasta and spoon over sauce and sprinkle with a little cheese.

I hope you enjoy this simple dish and would love to hear how many veg you have managed to hide in there!

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