Healthy Turkey Bolognese Recipe aka Turkey Ragu

Healthy Turkey Bolognese Recipe aka Turkey Ragu; nutritious, easy versatile and delicious! Ground turkey (or lentils & brown rice) simmered with tomatoes, onion, carrots, celery, garlic and herbs.

We could all do with eating a little less red meat and with most meat sauces calling for beef mince, I wanted to create a ragu that is just as exciting on the taste buds but a little more nutritionally balanced. 

Turkey is rich in lean protein and an excellent source of many vitamins and minerals, especially B vitamins - a vital nutrient if you are prenatal. 

Turkey is a great source to aid in supporting muscle growth, immune health and cell production. Protein is also key to supporting a healthy weight by promoting satiety. 

In saying this, the thing I love about this recipe is that it is packed with flavour from seasons veggies and herbs, meaning that the mince can be subbed for a mix of lentils and brown rice, which I will give serving for in the ingredient list. 

This recipe is really as easy as throwing all the ingredients in together once the veggies have sweated down and had a little simmering time. The longer you can leave it the better - letting all the herbs infuse with the sauce will help to build the flavour. 

Stuff peppers, top pasta, eat it with a spoon topped with a little grated Parmesan!

Ingredients

• 1/2  tablespoon  olive oil

• 1lbs/500g lean ground turkey

• 1/2 cup diced yellow onion

• 1/2 cup diced carrot

• 1/2 cup diced celery

• 1/2 cup chopped button mushrooms

• 1/2 cup chopped courgette

• 3 cloves minced garlic

• 4 teaspoons Italian seasoning

• 1/2  teaspoon  ground black pepper

• 3 tablespoons tomato paste

• 1 can peeled and crushed tomatoes

• 1 cup  chicken broth optional 

Vegan option:

• 1/2  tablespoon olive oil

• 200grams cooked green lentils

• 200grams cooked brown rice

• 1/2 cup diced yellow onion

• 1/2 cup diced carrot

• 1/2 cup diced celery

• 1/2 cup chopped button mushrooms

• 1/2 cup chopped courgette

• 3 cloves minced garlic

• 4 teaspoons Italian seasoning

• 1/2  teaspoon  ground black pepper

• 3 tablespoons tomato paste

• 1 can peeled and crushed tomatoes

• 1 cup vegetable/mushroom stock 

Before adding the diced tomatoes.

Recipe:

1. Heat a touch of olive oil in a large saucepan or casserole dish

2. Sweat down the garlic, diced onion, celery, mushrooms and carrot.

3. Add the ground turkey and cook through, being sure to break up the ground meat as you stir. 

4. Optional: if you have a cup of chicken stock, add this now and let the diced veggies and meat simmer gently for 10-15 minutes. 

5. Season with salt and pepper, and add chopped fresh parsley and dried Italian seasoning.

6. Stir in tomato paste and crushed tomatoes. 

7. Bring to a simmer, cover and cook for as long as possible. 

NOTE: if using the lentils and brown rice, add this in, in place of the mince and follow the instructions as above. Instead of using chicken stock, vegetable or mushroom stock works really well here.