Mediterranean Diet Lamb Ragu Sauce

Elevate your dinner table with this exquisite Mediterranean Diet Lamb Ragu Sauce, a flavorful twist on a classic comfort dish. Made with lean ground lamb, aromatic vegetables, and a rich medley of crushed tomatoes, red wine, and fragrant herbs like fresh rosemary and a hint of cinnamon, this sauce embodies the essence of Mediterranean cuisine. Slow-simmered to perfection, the robust flavors meld beautifully, creating a hearty and wholesome sauce that's perfect over whole-grain pasta, roasted vegetables, or as a topping for grain bowls. With its high-protein ingredients and heart-healthy olive oil, this recipe is both delicious and aligned with the principles of the Mediterranean diet, making it an excellent choice for a nutritious, crowd-pleasing meal.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:90 mins

Total Time:105 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large yellow onion, finely chopped
• 1 medium carrot, diced
• 1 celery stalk, diced
• 3 cloves garlic, minced
• 1 pound lean ground lamb
• 0.5 cup red wine
• 28 ounces canned crushed tomatoes
• 2 tablespoons tomato paste
• 1 cup low-sodium chicken or vegetable broth
• 1 bay leaf
• 1 teaspoon fresh rosemary, finely chopped
• 0.5 teaspoon ground cinnamon
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Heat the olive oil in a large Dutch oven or heavy-bottomed pot over medium heat.

Step 2

Add the chopped onion, carrot, and celery to the pot. Sauté until the vegetables are soft and the onion is translucent, about 8 minutes.

Step 3

Stir in the minced garlic and cook for an additional minute until fragrant.

Step 4

Increase the heat to medium-high and add the ground lamb. Cook, breaking it apart with a wooden spoon, until it's browned and cooked through, about 10 minutes.

Step 5

Pour in the red wine, scraping up any browned bits from the bottom of the pot. Let it simmer for 2-3 minutes until slightly reduced.

Step 6

Add the crushed tomatoes, tomato paste, chicken or vegetable broth, bay leaf, rosemary, cinnamon, salt, and black pepper to the pot.

Step 7

Stir well, bring the mixture to a gentle simmer, and then reduce the heat to low.

Step 8

Cover the pot partially and let the ragu simmer for about 60 minutes, stirring occasionally, until the sauce is thickened and flavors have melded together.

Step 9

Remove the bay leaf from the sauce. Adjust seasoning with additional salt and pepper if needed.

Step 10

Garnish with chopped fresh parsley before serving over your choice of whole grain pasta, roasted vegetables, or as a sauce base for a Mediterranean-style grain bowl.

Nutrition Facts

Serving size	(1993.1g)

Amount per serving	% Daily Value*
Calories	1848.2

Total Fat 121.6g	0%
Saturated Fat 40.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 362.9mg	0%
Sodium 3961.2mg	0%
Total Carbohydrate 84.2g	0%
Dietary Fiber 21.8g	0%
Total Sugars 48.6g
Protein 93.4g	0%

Vitamin D 0IU	0%
Calcium 422.9mg	0%
Iron 17.1mg	0%
Potassium 5177.5mg	0%

*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.

Source of Calories

Fat: 60.6%

Protein: 20.7%

Carbs: 18.7%