Spaghetti bolognese
Beef and lentil tomato sauce with vegetables and wholemeal spaghetti.
At a glance
All meals · 10 minutes active preparation · 35 minutes total · meal
Method range: 6–6 servings.
Contains: gluten, wheat. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 1832 kJ
- Protein
- 32.1 g
- Carbs
- 52.0 g
- Fat
- 8.2 g
- Iron
- 5.8 mg
- Calcium
- 98.9 mg
- Folate
- 83.2 µg
- Vitamin C
- 12.3 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Original ingredient list
- 1 onion
- 2 cloves garlic or 2 tsp minced garlic
- 1 tbsp oil
- 1 tsp dried Italian herbs
- 2 cups mixed vegetables
- 500 g lean beef or pork mince
- 400 g can brown lentils, drained and rinsed
- 700 g tomato puree; canned tomatoes are an alternative
- 400 g pasta
- Pepper to taste
Nutrition weights for 6 servings. Changing the batch size keeps the per-serving nutrition the same.
- Brown onion142 g
- Garlic6 g
- Olive oil18.4 g
- Dried oregano2.7 g
- Carrot, diced115 g
- Zucchini, diced125 g
- Lean beef mince500 g
- Canned brown lentils, drained and rinsed240 g
- Canned tomatoes, no added salt, with juice700 g
- Wholemeal spaghetti, dry400 g
- Black pepper0.5 g
Method
- Dice the onion, carrot and zucchini and crush the garlic. Drain and rinse the canned lentils, then weigh 240 g.
- Heat the oil in a large saucepan. Cook the onion and garlic for about 3 minutes, stirring. Add the oregano, carrot, zucchini and beef. Break up the mince and cook for about 7 minutes, until browned.
- Add the lentils, tomatoes with their juice, and pepper. Break up the tomatoes, bring to a simmer and cook for about 15 minutes, stirring, until the vegetables are tender and the beef is cooked through.
- Meanwhile, cook the weighed dry spaghetti according to the packet directions in boiling water, then drain. Serve all the pasta and sauce as six equal portions.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 1832 kJCooking estimate incomplete | — | |
| 32.1 gCooking estimate incomplete | — | |
| 8.2 gCooking estimate incomplete | — | |
| 11.2 gCooking estimate incomplete | 45%AI · reported contribution only | |
| 52.0 gCooking estimate incomplete | — | |
| 99 mgCooking estimate incomplete | 10%RDI · reported contribution only | |
| 7 µgCooking estimate incomplete | 5%RDI · reported contribution only | |
| 5.8 mgCooking estimate incomplete | 32%RDI · reported contribution only | |
| 2.50 µgCooking estimate incomplete | 104%RDI · reported contribution only | |
| 83 µgCooking estimate incomplete | 21%RDI · reported contribution only | |
| 12.3 mgCooking estimate incomplete | 27%RDI · reported contribution only |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed; not kitchen tested. Manual recipe-book release; not opted into Autofill. Generic cheese rennet and product-specific exclusions have not been checked. Timing is an editorial estimate; doneness takes priority.
NSW Government Healthy Eating Active Living — MorselMetrics adaptations · Creative Commons Attribution 4.0 International (CC BY 4.0)
© State of New South Wales. For current information go to www.nsw.gov.au. Recipes by Healthy Eating Active Living / Centre for Population Health, NSW Government. Curried chicken: Nutrition Services, Central Coast Local Health District. Adapted by MorselMetrics; changes are identified per recipe.
Spaghetti bolognaise — original sourceCalculation assumptions & recipe adaptations
Selects source-permitted beef, carrot, zucchini, oregano, wholemeal pasta and canned tomatoes in place of puree. Lentils are 240 g drained, an editorial quantity for the 400 g can. Canned lentils use the available AFCD boiled-and-drained lentil record as an explicit composition proxy; canning and sodium may differ. Zucchini and pepper weights are editorial. All 400 g pasta is dry weight before cooking. Method rewritten by MorselMetrics; adaptation licensed CC BY 4.0.
Adapted by MorselMetrics from NSW Government, Spaghetti bolognaise. © State of New South Wales. For current information go to www.nsw.gov.au. Selects source-permitted beef, carrot, zucchini, oregano, wholemeal pasta and canned tomatoes in place of puree. Lentils are 240 g drained, an editorial quantity for the 400 g can. Canned lentils use the available AFCD boiled-and-drained lentil record as an explicit composition proxy; canning and sodium may differ. Zucchini and pepper weights are editorial. All 400 g pasta is dry weight before cooking. Nutrition is calculated independently from the named AFCD foods, not copied from the publisher. Generic foods may differ from your brands. Australian cups are 250 ml, tablespoons 20 ml and teaspoons 5 ml; editorial weights are identified separately from sourced conversions. All listed fat is counted; cooking losses, moisture changes and pan residue are unquantified. This adaptation has not been kitchen-tested. Ingredient exclusions are not certified.
- Brown onion: 1 medium onion; estimated with FSANZ AUSNUT measure 47622.
- Garlic: 2 cloves garlic; estimated with FSANZ AUSNUT measure 47500.
- Olive oil: 1 Australian tbsp oil, 20 ml; estimated with FSANZ AUSNUT measure 43505.
- Dried oregano: 1 tsp dried herbs; oregano option; estimated with FSANZ AUSNUT measure 49462.
- Carrot, diced: 1 Australian cup of the mixed vegetables; estimated with FSANZ AUSNUT measure 47353.
- Zucchini, diced: 1 cup of the mixed vegetables; this version specifies 125 g as an editorial recipe amount, not a measured conversion or guaranteed package yield.
- Lean beef mince: 500 g lean mince; beef option; the source's gram amount is retained.
- Canned brown lentils, drained and rinsed: 400 g can lentils; weigh 240 g drained for this version; this version specifies 240 g as an editorial recipe amount, not a measured conversion or guaranteed package yield.
- Canned tomatoes, no added salt, with juice: 700 g tomato ingredient; source-approved canned-tomato alternative; the source's gram amount is retained.
- Wholemeal spaghetti, dry: 400 g pasta; wholemeal option; the source's gram amount is retained.
- Black pepper: Pepper to taste; this version specifies 0.5 g as an editorial recipe amount, not a measured conversion or guaranteed package yield.
Published ingredient list (original batch)
- 1 onion
- 2 cloves garlic or 2 tsp minced garlic
- 1 tbsp oil
- 1 tsp dried Italian herbs
- 2 cups mixed vegetables
- 500 g lean beef or pork mince
- 400 g can brown lentils, drained and rinsed
- 700 g tomato puree; canned tomatoes are an alternative
- 400 g pasta
- Pepper to taste
AFCD attribution, data & methods
Food matches used for nutrition
- Brown onion: Onion, mature, brown skinned, peeled, raw
- Garlic: Garlic, peeled, fresh, raw
- Olive oil: Oil, olive
- Dried oregano: Oregano, dried
- Carrot, diced: Carrot, mature, peeled, fresh, raw
- Zucchini, diced: Zucchini, green skin, fresh, unpeeled, raw
- Lean beef mince: Beef, mince, lower fat, raw
- Canned brown lentils, drained and rinsed: Lentil, dried, boiled, drained
- Canned tomatoes, no added salt, with juice: Tomato, whole, canned in tomato juice, no added salt, undrained
- Wholemeal spaghetti, dry: Pasta, wholemeal wheat flour, dry
- Black pepper: Pepper, black, ground