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Low Gi spaghetti
28th Mar 2012


Serves 4 

What you need:
2 tbsp olive or rapeseed oil
1 onion, peeled and finely chopped
2 garlic cloves
1 red pepper, deseeded and diced
1 small courgette, diced
6 button mushrooms, roughly chopped
300g minced lean beef
1 x 400g tin chopped tomatoes
2 tbsp tomato puree
1 tbsp chilli powder or flakes
150ml low sodium beef or vegetable stock
sea salt and freshly ground black pepper
1 x 300g tin kidney beans, drained and rinsed
20g bunch basil, leaves picked and roughly torn
wholegrain spaghetti


How to prepare:

Heat the oil in a large saucepan or casserole dish then add the onions and cook over a medium low heat, covered, for 8 to 10 minutes or until soft and sweet.
Add the garlic to the pan and cook for further 2 to 3 minutes.
Add the chopped red pepper, courgette and mushrooms and turn the heat up a little, cook for 5 minutes until the veg has softened.
Add the beef mince to the pan, crumbling it up with your hands, fry over a high heat for 5 minutes until the meat is browned,
add the chopped tomatoes, tomato puree, chilli and stock,
season well with salt and pepper and bring to a gentle simmer with a lid on but ajar for 45 minutes until the sauce has reduced to a thick silky consistency.
Add the kidney beans and lentils to the pan and simmer for further 10 to 15 minutes.
Remove the pan from the heat and stir in the basil leaves.
Serve with wholegrain spaghetti and a good grating of Parmesan.

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