Dairy free High Protein Bolognese Sauce
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HIGH PROTEIN DAIRY FREE BOLOGNESE SAUCE

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Bolognese sauce is a classic in every kitchen. I don’t know if in your family you have and specific day to make Dairy Free Bolognese Sauce but for us, Tuesday is our day.

Dairy free Lean High Protein Bolognese Sauce

Why is this recipe so special that I want to share it? Well, for me it isn’t special at all, to be honest. I have been making this Dairy Free Bolognese Sauce since forever. But my family loves it, in fact, my stepdaughters say “It’s the only Bolognese spaghetti they like” I don’t know if it true but they get mad if I don’t make it!

What do you need for this Dairy Free Bolognese Sauce?

Fresh tomatoes for starters, no canned, we want to taste the freshness of the ingredients and trust me in this one. For instance, I have made this recipe with can tomatoes and fresh tomatoes, I don’t know what it is but the taste changes from one to another.

Along with the fresh tomatoes you will need, bell peppers (red, yellow, orange and green) any colour, onion and garlic. All these veggies will be blend with the tomatoes.

For spices, you’ll need paprika, garlic, onion powder, dried oregano, dried basil, pink Himalayan salt or sea salt, freshly ground black peppercorns and the star, dried bay leaf.

This recipe is dairy-free, I honestly have never put milk or cream in my Bolognese sauce, neither my mother, aunt and grandmother. Maybe it is an Italian thing, but I’m not Italian, I am Latina. That could be the reason I never eat spaghetti Bolognese in restaurants, because I end up with stomach-ache and bloated, apart from the gluten in the spaghetti of course. Anyway, this recipe is dairy-free for all those that are dairy intolerants.

Bolognese Sauce

How do you do the Sauce?

First of all, you need to peel the tomatoes. The best way for this is to place them in a big pot with water and boiling them for 5 to 10 minutes until you start seeing the skin coming off. After peeling off the tomatoes place them in a food processor or blender with bell pepper, garlic, onion and blend until smooth.

Place some organic raw cold-pressed coconut oil in a cast-iron casserole pot or any medium to big pot you have, heat up to medium temperature. Put the mince lean beef of your choice, all the spices and with a wooden spoon stir in and break all the meat so it is fine and loose and not thick and nuggetty. After it is cooked through and brown add the sauce and cook for 10 – 15 minutes at medium-low temperature.

Enjoy!

Hope you enjoy my recipe and give it a go, snap a picture tag me on Instagram @ikarlina_l #ikarolina_l so I can see it. Also, I am on Pinterest iKarolinaL and Facebook ikarolinal . It will make my day.

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This is my recipe for High Protein Dairy free Bolognese Sauce. If you like the recipe then consider sharing it with other high protein and dairy-free lovers on social media.

HIGH PROTEIN DAIRY FREE BOLOGNESE SAUCE

Recipe by iKarolinaCourse: RecipesCuisine: ItalianDifficulty: Easy
Servings

4

servings
Prep time

20

minutes
Cooking time

20

minutes
Calories

300

kcal
Total time

40

minutes

Ingredients

  • 500g Mince beef, 4% fat

  • 8 medium red tomatoes, soft

  • ½ red bell pepper

  • ½ green bell pepper

  • 1 onion, medium size

  • 3 garlic cloves

  • 1 ½tsp coconut oil, cold pressed

  • ½ tbsp paprika, ground

  • ½ tsp onion granules

  • ½ tsp garlic granules

  • ½ tsp oregano, dried

  • ½ tsp basil, dried

  • 1 large bay leave

  • ½ tsp black pepper corn, freshly ground

  • ½ tsp sea salt or pink Himalayan salt

  • 1 tbsp Worcestershire sauce

  • 1 tbsp tomato puree

Directions

  • Wash the tomatoes with water. With a sharp knife cut a cross on the top of each tomato, then place them in a big pan with water and boil until the skin starts to separate from the flesh.
  • Drain the water and replace with cold water to make easier to remove the skin.
  • After removing the skin place the tomatoes in a blender or food processor along with the peppers, peeled onion and garlic. Blend until smooth.
  • Now, in a medium casserole or iron cast pan heat up the coconut oil at medium heat, add the minced beef along with all the spices, and mixed with a large cooking wooden spoon, break into pieces along is cooking to keep the minced beef nice and tiny not chunky. Put the lid on and cook for 5 min or until brown.
  • When the time’s passed pour the blended tomato sauce over the cooked minced beef, stir with the spatula now add the tomato puree, stir again and put the lid on and cook for another 10min on low heat.
  • Serve over your prefer spaghetti or pasta.
  • Enjoy!

Nutrition Facts

4 servings per container


  • Amount Per ServingCalories261
  • % Daily Value *
  • Total Fat 7g 11%
    • Saturated Fat 4g 20%
  • Sodium 612mg 26%
  • Potassium 683mg 20%
  • Total Carbohydrate 16g 6%
    • Dietary Fiber 5g 20%
    • Sugars 11g
  • Protein 31g 62%

  • Vitamin A 39%
  • Vitamin C 99%
  • Calcium 8%
  • Iron 3%

* 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.

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