Healthy & Special Diets > High-Protein Recipes > High-Protein Dinners > Pasta with Lentil or Meat Sauce

Protein-Packed Beef Ragu with Whole Wheat Pasta

This hearty beef ragu recipe is a delicious and satisfying way to increase your protein intake. Served over whole wheat pasta, it's a balanced and nutritious meal perfect for a family dinner.

Prep Time
20 minutes
Cook Time
1 hour 30 minutes
Servings
6
Ingredients
  • 1 lb Ground Beef (lean)
  • 12 oz Whole Wheat Pasta
  • 2 tablespoons Olive Oil
  • 1 medium, chopped Onion
  • 2 medium, chopped Carrots
  • 2 stalks, chopped Celery
  • 3 cloves, minced Garlic
  • 28 oz can Crushed Tomatoes
  • 2 tablespoons Tomato Paste
  • 1/2 cup Dry Red Wine (optional)
  • 1/2 cup Beef Broth
  • 1 teaspoon Dried Oregano
  • 1 teaspoon Dried Basil
  • 1 Bay Leaf
  • To taste Salt
  • To taste Black Pepper
  • For serving Grated Parmesan Cheese

Step 1: Brown the Ground Beef

Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the ground beef and cook, breaking it up with a spoon, until browned. Drain off any excess fat.

Step 2: Sauté the Vegetables

Add the onion, carrots, and celery to the pot and cook until softened, about 5-7 minutes. Add the garlic and cook for another minute until fragrant.

Step 3: Build the Ragu Sauce

Stir in the tomato paste and cook for 1 minute. If using, add the red wine and cook until it has mostly evaporated, about 2-3 minutes. Add the crushed tomatoes, beef broth, oregano, basil, bay leaf, salt, and pepper. Bring to a boil, then reduce heat and simmer, covered, for at least 1 hour, or up to 2 hours, stirring occasionally.

Step 4: Cook the Pasta

While the ragu sauce is simmering, cook the pasta according to package directions. Drain well.

Step 5: Combine and Serve

Remove the bay leaf from the ragu sauce. Toss the cooked pasta with the ragu sauce. Serve immediately, topped with grated Parmesan cheese.

Nutrition Facts Estimated per 100g of product

  • Calories: Approximately 200 kcal
  • Protein: 12-15g
  • Carbohydrates: 20-25g
  • Fiber: 3-5g
  • Fat: 8-10g
These values are estimates and can vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

  • Choose lean ground beef to reduce fat intake. Extra lean ground beef (90% lean or higher) is a good option.
  • Whole wheat pasta provides more fiber than regular pasta, aiding in digestion and promoting satiety.
  • Control sodium levels. Use low-sodium beef broth and adjust salt to taste. You can also skip adding salt and let each person decide how much to add.
  • Portion control is important. Even healthy meals should be consumed in moderation.

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FAQ

  • Can I use ground turkey instead of ground beef?

    Yes, ground turkey is a good substitute for ground beef. Choose lean ground turkey for a healthier option.
  • How can I make this recipe vegetarian?

    You can substitute the ground beef with plant-based ground meat alternatives or lentils. Ensure you adjust the cooking time accordingly.