Lately I’ve been so into zucchini that I almost forgot to share my love for eggplant! Eggplant is one of those summer beauties that brings me straight to the shores of Mediterranean, it’s just such an amazing veggie. I love how versatile it is & I love how good it tastes roasted. 🙂
Although eggplant mostly ends up being a pizza in our home, bolognese is one of my favorite ways to use it.
Because, as much as I love pizza, I also love spaghetti – as you may know.
Of course, as with all of the foods I share with you, eggplants are bursting with nutrients. Eggplant will provide us with copper, which is important mineral for our red blood cells, along with iron. Aside from that, copper helps keep our bones, nerves & blood vessels healthy. It also positively affects our immune system.
Potassium in eggplant will keep our blood pressure in a healthy range. It also supports our bones health, cardiovascular health & muscle streght. Yummy!
Eggplant will also give us a bit vitamins B1, B6, C, folate & K, but the greatest reason I love eggplant is its phytonutrients!
Eggplant happens to be an amazing source of phenolic compounds & flavonoids, both of which are great antioxidants. Moreover, flavonoid that makes eggplant so awesome is nasunin, which can be found directly in the skin (that’s why we won’t be peeling them). Nasunin is incredibly powerful antioxidant that protects our brain cells from free radicals. As if that wasn’t enough, nasunin helps moving nutrients into the cells & waste out. (1)
Antioxidants in eggplant are also beneficial for our cholesterol levels, reducing the risk of heart disease. Also, they’re super rich in fiber – which means we’re gonna have happy gut! 🙂
Of course, for bolognese we’re gonna need some tomatoes. You guys already know all my feelings towards tomatoes, but let us repeat why they’re the best;
aside from providing us with vitamins such as C, K, folate, tomatoes are famous for their lycopene content. Lycopene is one of those super powerful antioxidants, protecting our cells from free radicals. Best part? It seems to be resistant to heat – its amount increases with heating the tomatoes. Perfect for this recipe!
Carrots are next amazing veggie we’re gonna add to our delicious dish. They’re gonna make sure our hair, nails, skin stay healthy, strong & beautiful. Vitamin K in carrots will keep our bones + blood healthy. Carrots also contain biotin which we need for fat & protein metabolism. Also, more potassium for us!
Another ingredient we cannot omit in when it comes to bolognese is, of course, pasta. I’ll be using whole grain wheat pasta, but you can replace it with any pasta you love. Whole grain wheat pasta will provide us with fiber, magnesium, B vitamins, a bit of iron & potassium – all the good stuff that white pasta does NOT contain. Therefore, in the name of self-love, please eat whole grains. 🙂
You’re gonna love this bolognese because it:
- gives a comfort food feeling
- light, perfect for summer
- rich taste
- super nutritious
- freezes great
It’s also a great example that meat is not necessary, even for bolognese sauce.
Now, lets get to it, baby! I seriously can’t wait for you to try this & fall in love with it. Having this superpower to share with you foods that are incredibly tasty while making you live longer, richer, energized is my favorite thing ever!
WHY YOU SHOULD EAT IT:
- Tomatoes: lycopene, vitamins C + K, folate, potassium, beta carotene & flavonoids.
- Eggplant: vitamins C, K, B1, B6, folate, potassium, copper, phenolic compounds & flavonoids
- Olive oil: vitamin E, healthy fats
- Whole grain spaghetti: magnesium, selenium, potassium, iron, B vitamins, fiber
- Garlic: allicin, antioxidants, vitamin C, vitamin B6, selenium, manganese
- Carrots: beta-carotene, vitamins K, B6, biotin, fiber, more antioxidants
Delicious vegan bolognese
- 2 tbsp olive oil extra virgin
- 1 small onion diced or grated
- 2 medium carrots diced or grated
- 2 small to medium eggplants diced
- 3-4 cloves garlic minced
- 1 bay leaf
- 1 tbsp rosemary dry or fresh
- 2 cloves
- 4 cups (ca 750g) tomatoes diced, from glass jar
- salt & pepper to taste
- 2.6 oz (80g) whole grain spaghetti per person
Heat olive oil in a large high sided saute pan.
Add onion & carrot, season with rosemary, bay leaf & cloves. Cook till it softens a bit, around 5 minutes.
Add eggplant & garlic, stir & let it cook for around 5 minutes, until eggplant starts getting brown & soft.
Stir in tomatoes & cook until eggplant is done - soft, 20-30 minutes.
Try it & season with salt & pepper as needed.
Meanwhile, cook spaghetti according to the package instructions.
Pour bolognese over spaghetti & serve. Top with parmesan if desired.
There's more sauce then needed for one serving - freeze the rest or keep in the fridge for 2 days.
Share your creations with me @ninasempire & #ninasempire!
How much do you love bolognese? And eggplants?
Lots of love,