Bolognese with Bulgur Wheat
and a Cherry Tomato and Rocket Salad
A classic dish packed with protein served with a high in fibre grain without the guilt of carbs. Bulgur wheat is high in nutrients and minerals. It promotes digestion and gut health.
Cals 667 · Prot 56 · Carbs 78 · Fat 16
Tips for Kids
25 min
A classic dish packed with protein served with a high in fibre grain without the guilt of carbs. Bulgur wheat is high in nutrients and minerals. It promotes digestion and gut health.
Cals 667 · Prot 56 · Carbs 78 · Fat 16
Tips for Kids
Ingredients
Bolognese
Grass fed Beef Mince Lean
350 Grams
Bulgur wheat
10*11*
120 Grams
Water
240 ML
Red onion
1 Piece
Garlic cloves
2 Piece
Carrot
1 Piece
Fresh basil
15 Grams
Vegetable oil
1 Tbsp
Salt
0.5 Tsp
Tomato paste
30 Grams
Tomato passata
200 Grams
Water
100 ML
Dried oregano
2 Grams
Brown sugar
5 Grams
Soy sauce
9*10*11*
15 ML
Worcestershire sauce
6*11*
15 ML
Beef stock cube
9*11*15*
1 Piece
Black pepper
0.5 Tsp
Salad
Cherry tomatoes
150 Grams
Rocket
20 Grams
Balsamic vinegar
14*
15 ML
Olive oil
2 Tbsp
Salt
0.5 Tsp
Black pepper
0.5 Tsp
Allergens
*10 Wheat, *11 Gluten, *9 Soya, *6 Fish, *15 Celery, *14 Sulphur Dioxide
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 2794 / 667 |
| Fats (g) | 16.4 |
| of which saturated (g) | 5.2 |
| Carbohydrates (g) | 78 |
| of which sugars (g) | 25.5 |
| Fibers (g) | 18 |
| Proteins (g) | 55.5 |
| Salt (g) | 6 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Cook bulgur wheat
- Rinse the bulgur under cold water and drain.
- Add the bulgur to a pot with a lid with the measured water and a pinch of salt.
- Bring to the boil over a medium-high heat.
- Once boiling, cover and lower the heat.
- Simmer for 15-20 min until the bulgur is tender.
- Once cooked drain any remaining water, cover and set aside.
2 Prep
- Meanwhile, peel and finely chop the red onion.
- Peel and mince the garlic.
- Peel and grate the carrot.
- Pick and finely chop the basil leaves.
Tip! Use a fine grater for the carrot so that it blends in better with the mince once fried.
3 Fry
- Heat a large pan over a medium-high heat with a drizzle of oil.
- Once hot, add the onions, carrot and garlic with a pinch of salt.
- Fry for 6-8 min until softened.
- Add the beef mince.
- Cook for 4-5 min further, breaking it up with a spatula.
4 Simmer
- Add the tomato paste, tomato passata, measured water, dried oregano, brown sugar, soy sauce, Worcestershire sauce and crumbled 0.5 beef stock cube.
- Mix well, reduce heat to medium.
- Simmer for 5 min.
- Stir through the basil, and season with salt and black pepper.
- Remove from the heat and set aside.
Tip! If cooking for kids, reserve a portion of the bolognese and set aside before adding the basil.
5 Toss salad
- Meanwhile, halve the cherry tomatoes.
- In a medium bowl, add the cherry tomatoes, rocket, balsamic vinegar, drizzle of olive oil, salt and black pepper and toss.
Tip! If cooking for kids, reserve a portion of the rocket and tomatoes before tossing in the balsamic dressing.
6 Serve
- Serve the Bolognese with Bulgur Wheat and a Cherry Tomato and Rocket Salad on the side.
Tip! Plate a portion of the bolognese and serve the bulgur wheat and the plain rocket and cherry tomatoes to the side for your kids.
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