Pasta Bolognese
Ground turkey simmered in a homemade tomato sauce over chickpea pasta. Makes 4.
- Hands-on
- 22 min
- Total time
55 min, show breakdown
- Prep 12 min
- Cook 35 min
- Clean up 8 min
- Pans
- 2
- Ingredients
- 11
- Cost/serving
- $3.43
Per serving
- Calories
- 503
- Protein
- 38 g
- Fiber
- 10 g
- Net carbs
- 45 g
- Fat
- 18 g
High in (% Daily Value per serving): Niacin (B3) 64%, Vitamin B6 64%, Vitamin B12 59%, Selenium 52%, Zinc 44%, Thiamin (B1) 41%, Folate 40%, Iron 39%, Riboflavin (B2) 39%, Potassium 32%, Magnesium 31%, Vitamin C 27%, Vitamin E 26%, Vitamin A 21%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already egg-free, gluten-free, nut-free, soy-free.
Ingredients for 4
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
450 g ground turkey, 93% lean
Same amount as: 15¾ oz.
220 g chickpea pasta, dry
Same amount as: 8 oz.
1 can canned crushed tomatoes (794 g)
Same amount as: about 3¼ cups.
- 1 medium onion (110 g)
- 1 medium carrot (60 g)
- 1 stalk celery (40 g)
3 cloves garlic, smashed (9 g)
Same amount as: 3 tsp fresh minced garlic, 1½ tsp jarred minced garlic, ⅜ tsp garlic powder.
2 tbsp tomato paste (32 g)
Same amount as: 30 mL.
1 tsp dried oregano (1 g)
Same amount as: 5 mL.
1 tbsp olive oil (14 g)
Same amount as: 15 mL.
4 tbsp parmesan, grated (20 g), grated, to serve
Same amount as: 60 mL.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 4 servings. The sauce keeps 4 days in the fridge and freezes well. Cook the pasta fresh each time.
Nutrition Facts
4 servings per recipe
Serving size 1 plate (439 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 503 | ||
| Total fat | 18 g | 23% | |
| Saturated fat | 4.2 g | 21% | |
| Cholesterol | 87 mg | 29% | |
| Sodium | 740 mg | 32% | |
| Total carbohydrate | 55 g | 20% | |
| Dietary fiber | 10 g | 37% | |
| Total sugars | 15 g | ||
| Net carbs† | 45 g | ||
| Protein | 38 g | 77% | |
| Vitamin D | 0.36 mcg | 2% | |
| Calcium | 210 mg | 16% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 1,494 mg | 32% | |
| Vitamin A | 190 mcg | 21% | |
| Vitamin C | 24 mg | 27% | |
| Vitamin E | 3.9 mg | 26% | |
| Vitamin K | 18 mcg | 15% | |
| Thiamin (B1) | 0.49 mg | 41% | |
| Riboflavin (B2) | 0.51 mg | 39% | |
| Niacin (B3) | 10 mg | 64% | |
| Vitamin B6 | 1.1 mg | 64% | |
| Folate | 160 mcg | 40% | |
| Vitamin B12 | 1.4 mcg | 59% | |
| Magnesium | 131 mg | 31% | |
| Zinc | 4.8 mg | 44% | |
| Selenium | 29 mcg | 52% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Dice the onion, carrot and celery small, about 5 mm (¼ in). Mince the garlic.
Heat the oil in the skillet on medium. Add the onion, carrot and celery with a pinch of salt. Cook 8 minutes, stirring now and then.
Done looks like: Onion soft and see-through, carrot starting to soften. Turn the heat to medium-high. Add the turkey and break it into small crumbs with the spatula. Cook 6–7 minutes.
Done looks like: No pink left, and some brown bits on the bottom of the pan. 74 °C / 165 °F if you check. Stir in the garlic, tomato paste and oregano. Cook 1 minute until the paste darkens.
Add the crushed tomatoes. Bring to a bubble, then turn to low. Simmer 20 minutes uncovered, stirring every 5 minutes.
Done looks like: Sauce thick enough that a spoon dragged through leaves a gap for a second. While it simmers, bring a large pot of salted water to a boil. Cook the pasta 1 minute less than the packet says. Scoop out ½ cup of the water, then drain.
Done looks like: Pasta tender with a slight bite in the middle. Taste the sauce and add salt and pepper. Toss the pasta in the sauce with a splash of pasta water. Serve with parmesan.
Equipment
Large frying pan or skillet, 30 cm (12 in) $25–60
What to look for
- Wide flat base so food cooks in one layer
- Stainless steel or cast iron for high heat
Skip: Woks on flat electric stoves; they do not heat evenly there.
Large pot or Dutch oven, 5 L (5 qt) $30–80
What to look for
- Heavy base so soups and chili do not scorch
- Lid that fits
Skip: Enameled cast iron is lovely but not needed. A heavy stainless pot works.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
Silicone spatula $5–12
What to look for
- One-piece (no seam where the head meets the handle)
- Stiff enough to scrape, safe on non-stick
Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Pasta breaks up and turns mushy | Chickpea pasta overcooks faster than wheat pasta. | Start tasting 2 minutes before the packet time. Drain it the moment it has a slight bite. |
| Sauce thin and watery | Not simmered long enough, or the lid was on. | Simmer uncovered 5–10 minutes more. |
| Grey, rubbery turkey | Heat too low, so the meat steams. | Use medium-high and leave the meat alone for a minute between stirs so it browns. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 22 min, total 55 min. | 503 kcal 38 g protein 10 g fiber 45 g net carbs 18 g fat |
| Dairy-free | No parmesan. Hands-on 22 min, total 55 min. | 483 kcal 37 g protein 10 g fiber 45 g net carbs 16 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Cook the turkey to 74 °C / 165 °F. Use parmesan made from pasteurized milk, or skip it.