Mediterranean Diet Sausage Bolognese
Experience the perfect fusion of hearty comfort and heart-healthy eating with this Mediterranean Diet Sausage Bolognese. This recipe reinvents the classic Italian favorite by swapping traditional ingredients for lean turkey sausage, extra-virgin olive oil, and nutrient-packed veggies like carrots, celery, and onions. Enhanced with fragrant dried oregano, thyme, and a pinch of crushed red pepper flakes, the slow-simmered tomato sauce reaches new heights of flavor. Served over wholesome whole wheat pasta and topped with fresh basil and grated parmesan cheese, this dish is bursting with Mediterranean-inspired freshness. Ready in just over an hour, this dish is perfect for satisfying cravings while sticking to a balanced, health-conscious lifestyle. Perfect for busy families or anyone looking to indulge responsibly, this Mediterranean Diet Sausage Bolognese is as nourishing as it is delicious!
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Recipe Information
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 large, chopped onion
- 3 minced garlic cloves
- 1 medium, diced carrot
- 2 small, diced celery stalks
- 1 pound, casing removed lean turkey sausage
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon crushed red pepper flakes
- 28 ounces canned crushed tomatoes
- 1 cup low-sodium chicken broth
- 1 bay leaf
- 0.5 cup, chopped fresh basil leaves
- 0.25 cup, grated parmesan cheese
- 12 ounces whole wheat pasta
- to taste salt
- to taste black pepper
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the chopped onion, garlic, carrot, and celery. Sauté for about 7 minutes, or until the vegetables are softened.
Add the turkey sausage to the skillet. Cook for 5-7 minutes, breaking up the meat with a wooden spoon, until browned.
Stir in the dried oregano, thyme, and crushed red pepper flakes. Cook for another 1 minute to release flavors.
Pour in the canned crushed tomatoes and chicken broth. Stir everything well to combine.
Add the bay leaf. Reduce heat to low, cover, and let the sauce simmer gently for 30 minutes, stirring occasionally.
Meanwhile, bring a large pot of salted water to a boil. Cook the whole wheat pasta according to package instructions until al dente.
Discard the bay leaf from the sauce. Stir in the fresh basil and season with salt and pepper to taste.
Drain the pasta and serve topped with the sausage Bolognese sauce. Sprinkle with grated parmesan cheese and extra basil if desired.
Nutrition Facts
Calories |
1935 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.4 g | 99% | |
| Saturated Fat | 20.0 g | 100% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 342 mg | 114% | |
| Sodium | 6688 mg | 291% | |
| Total Carbohydrate | 190.1 g | 69% | |
| Dietary Fiber | 42.9 g | 153% | |
| Total Sugars | 57.4 g | ||
| Protein | 142.1 g | 284% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 890 mg | 68% | |
| Iron | 19.9 mg | 111% | |
| Potassium | 6353 mg | 135% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
