Pumpkin Bolognese
A tomato-free, high protein bolognese made with canned pumpkin and lean ground beef.
Servings: 12 Servings
Calories: 185kcal
Ingredients
- 2 Tablespoons Olive Oil
- 2 medium Onions diced
- 3 medium 180g Carrots, peeled and diced
- 2 Celery Ribs diced
- 2 teaspoons Kosher Salt
- 1/2 teaspoon Black Pepper
- 2 pounds Ground Beef
- 1 1/2 cup Dry White Wine*
- 2 cups Skim Milk**
- 30 oz can Pure Pumpkin
- 1/2 teaspoon Allspice
- 1/2 teaspoon Ground Cumin
- 2 Bay Leaves
- More Salt and Pepper to taste
Instructions
- Heat the olive oil in a large Dutch oven over medium heat. Add the onion, carrots, celery, salt, and pepper. Sweat the veggies, stirring often, until softened but not browned, about 8-10 minutes.
- Add the ground beef and break apart to fully cook.
- Add the white wine and cook until very little liquid remains, another 8-10 minutes.
- Reduce to a low heat before adding the pumpkin, milk, and remaining ingredients. Cover and simmer for 45-60 minutes (or longer) to allow flavors to develop. Salt and pepper to taste before serving. (I added about 1 tsp of additional salt.)
- Serve with your choice of pasta, freshly grated parmesan or Pecorino Romano, and fresh parsley.
Notes
*The alcohol will cook out of the wine, but you can use sparkling grape juice for a non-alcoholic bolognese.
**Use half and half if you're not calorie-conscious.
To serve, cook your pasta of choice, add the bolognese to a pan over medium-low heat, add the cooked pasta (and maybe a few tablespoons of pasta water), and toss together.
Favorite pasta choices include: cauliflower gnocchi bolognese, hearts of palm lasagna sheets and noodles, fettuccine bolognese with Carba-nada noodles, chickpea and lentil pastas, and protein pastas
Search "Mason Woodruff Pumpkin Bolognese" to log in MyFitnessPal.
Nutrition
Serving: 1cup (about 8 oz) | Calories: 185kcal | Carbohydrates: 11g | Protein: 17g | Fat: 5g