Spaghetti Bolognese
Good nutritional profile
Pasta with a meat and tomato sauce.
Spaghetti bolognese is pasta served with a slow-cooked sauce of ground beef, tomato, onion, garlic and herbs, often finished with parmesan. Most of its energy comes from the pasta, with moderate protein from the meat, lycopene from the tomatoes and fairly little fat. Lean ground beef and whole-wheat spaghetti cut fat and add fiber; a 350 g plate is about 420 kcal.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 6g | 10.7% |
| Fat | 4g | 5.7% |
| Carbs | 16g | 5.3% |
| Simple Sugars | 5.6g | Estimate |
| Complex Carbs | 8.4g | Estimate |
| Fiber | 2g | 8.0% |
| Water | 70g | 2.8% |
| Calories | 120 | 5.3% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.28 | g | 6.4% |
| Monounsaturated | 1.9 | g | 7.6% |
| Polyunsaturated | 0.3 | g | 2.3% |
| Omega-3 | 0.09 | g | Estimate |
| Omega-6 | 0.21 | g | Estimate |
| Trans | 0.13 | g | 6.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 2.18 | mg |
| Vitamin E | 0.74 | mg |
| Selenium | 16 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 31.6 | mcg | 3.5% |
| vitamin B1 | 0.029 | mg | 2.4% |
| vitamin B2 | 0.064 | mg | 4.9% |
| vitamin B3 | 1.44 | mg | 9.0% |
| vitamin B6 | 0.112 | mg | 6.6% |
| vitamin B9 | 7.09 | mcg | 1.8% |
| vitamin B12 | 0.376 | mcg | 15.7% |
| vitamin C | 2.18 | mg | 2.4% |
| vitamin D | 0.025 (1 IU) | mcg | 0.2% |
| vitamin E | 0.743 | mg | 5.0% |
| vitamin K | 3.1 | mcg | 2.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 35.2 | mg | 3.5% |
| iron | 1.23 | mg | 6.8% |
| magnesium | 22.6 | mg | 5.7% |
| phosphorus | 96.3 | mg | 13.8% |
| potassium | 255 | mg | 9.8% |
| sodium | 232 | mg | 10.1% |
| zinc | 1.31 | mg | 11.9% |
| copper | 0.151 | mg | 16.8% |
| manganese | 0.256 | mg | 11.1% |
| selenium | 16 | mcg | 29.1% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 170 | mg | 24.3% | 140% |
| Isoleucine | 248 | mg | 17.7% | 109% |
| Leucine | 450 | mg | 16.5% | 97% |
| Lysine | 353 | mg | 16.8% | 97% |
| Methionine | 195 | mg | 18.6% | 112% |
| Phenylalanine | 422 | mg | 24.1% | 136% |
| Threonine | 221 | mg | 21.0% | 116% |
| Tryptophan | 55 | mg | 19.6% | 110% |
| Valine limiting | 283 | mg | 15.5% | 93% |
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Recipe
See full recipeIngredients
- Spaghetti 400 g
- Ground beef 400 g
- Passata or chopped tomatoes 500 g
- Tomato paste 2 tbsp
- Onion, chopped 1
- Carrot, finely diced 1
- Celery stalk, finely diced 1
- Garlic cloves, minced 2
- Red wine 100 ml
- Olive oil 2 tbsp
- Dried oregano and bay leaf 1 tsp
- Parmesan, salt and pepper to serve
Instructions
- 1
Heat the olive oil and gently soften the onion, carrot, celery and garlic.
- 2
Add the beef and cook over high heat, breaking it up, until browned.
- 3
Stir in the tomato paste, then pour in the wine and let it reduce.
- 4
Add the passata, herbs and a splash of water, then simmer gently for at least 45 minutes until rich and thick, seasoning to taste.
- 5
Meanwhile cook the spaghetti in salted boiling water until al dente and drain, reserving a little pasta water.
- 6
Toss the pasta with the sauce, loosening with pasta water if needed.
- 7
Serve topped with grated Parmesan.