Main meal€€
Pea Pasta Macaroni with Bolognese Sauce
Tasty pea pasta macaroni with bolognese sauce combines lean ground beef, a rich tomato sauce and pea-based pasta for a protein-packed lunch.
Prep time
15 min
Cook time
45 min
Total time
60 min
Servings
4
Recipe
For the bolognese sauce
Beef, ground, 90% lean meat / 10% fat, raw
400 gOnions, yellow, raw
150 gCarrots, mature, raw
100 gCelery, raw
80 gGarlic, raw
1 cloveTomato, puree, canned
400 gCONCENTRATED TOMATO PASTE, TOMATO
30 gOil, olive, extra virgin
1 tbspSoup, beef broth, cubed, prepared with water
250 mlSpices, bay leaf
1 wholeSalt, table, iodized
1 pinchFor the side dish
GREEN PEA PENNE PASTA, GREEN PEA
280 gPer servingTotal
Calories:530 kcal2120 kcal
Protein:39 g156 g
Carbohydrates:52 g208 g
Fat:17 g68 g
Micronutrients
Sugar:9 g35.8 g
Saturated fat:4.6 g18.2 g
Cholesterol:65 mg260 mg
Sodium:354.7 mg1418.7 mg
Potassium:1019.4 mg4077.7 mg
Calcium:57.6 mg230.3 mg
Iron:4 mg15.8 mg
Magnesium:49.4 mg197.4 mg
Zinc:5.2 mg20.7 mg
Phosphorus:247.5 mg989.9 mg
Vitamin C:15.8 mg63.2 mg
Vitamin A:217.2 µg868.6 µg
Vitamin D:0.1 µg0.4 µg
Vitamin B12:2.2 µg8.9 µg
Instructions
1
Heat olive oil in a large deep pan over medium heat. Add finely chopped onion, grated carrot and grated celery stalk, and sauté for 8 to 10 minutes until the vegetables are completely softened and fragrant.
2
Add finely chopped garlic and tomato paste to the softened vegetables. Sauté for 1 to 2 minutes until the garlic becomes fragrant.
3
Add the lean ground beef to the pan. Break it into smaller pieces with a wooden spoon while cooking, and sauté for 6 to 8 minutes until the meat changes color and browns.
4
Pour the pureed tomatoes and warm stock into the pan. Add the bay leaf, dried oregano, dried marjoram, salt and ground black pepper.
5
Bring the sauce to a boil, then reduce the heat to low, partially cover the pan, and let the sauce simmer gently for 30 minutes so the flavors combine nicely and the sauce naturally thickens.
6
While the sauce is simmering, bring 2 liters of salted water to a boil in a larger pot. Add the pea pasta macaroni and cook for 6 to 8 minutes (or according to package instructions) until al dente.
7
Drain the cooked pea pasta macaroni (reserving half a ladle of the cooking water) and stir them, together with the reserved water, directly into the prepared bolognese sauce.
8
Stir everything together over low heat for 1 to 2 minutes until the macaroni absorb the rich sauce, then remove the bay leaf from the sauce and serve immediately while hot.
Nutritional benefits
Thanks to the high protein content in the ground beef and pea pasta, as well as the dietary fiber in the vegetables, this dish supports the maintenance of muscle mass and provides a long-lasting feeling of fullness.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.