Mediterranean Diet Sausage Bolognese

Transform your weeknight dinner routine with this wholesome and flavor-packed Mediterranean Diet Sausage Bolognese! This lightened-up twist on a classic Italian favorite pairs lean turkey sausage with fresh aromatics—like onion, garlic, and celery—and a medley of herbs for a fragrant, slow-simmered sauce. Crushed tomatoes and a splash of low-sodium chicken broth create a hearty base, while fresh basil and a sprinkle of grated parmesan add a burst of freshness to every bite. Served over whole wheat pasta, this healthy Bolognese is as nutritious as it is satisfying, perfect for those following the Mediterranean diet. Ready in just over an hour, it’s an ideal choice for a comforting yet balanced family meal.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 4

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 large, chopped onion
• 3 minced garlic cloves
• 1 medium, diced carrot
• 2 small, diced celery stalks
• 1 pound, casing removed lean turkey sausage
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 0.5 teaspoon crushed red pepper flakes
• 28 ounces canned crushed tomatoes
• 1 cup low-sodium chicken broth
• 1 bay leaf
• 0.5 cup, chopped fresh basil leaves
• 0.25 cup, grated parmesan cheese
• 12 ounces whole wheat pasta
• 0 to taste salt
• 0 to taste black pepper

Directions

Step 1

Heat the olive oil in a large skillet over medium heat.

Step 2

Add the chopped onion, garlic, carrot, and celery. Sauté for about 7 minutes, or until the vegetables are softened.

Step 3

Add the turkey sausage to the skillet. Cook for 5-7 minutes, breaking up the meat with a wooden spoon, until browned.

Step 4

Stir in the dried oregano, thyme, and crushed red pepper flakes. Cook for another 1 minute to release flavors.

Step 5

Pour in the canned crushed tomatoes and chicken broth. Stir everything well to combine.

Step 6

Add the bay leaf. Reduce heat to low, cover, and let the sauce simmer gently for 30 minutes, stirring occasionally.

Step 7

Meanwhile, bring a large pot of salted water to a boil. Cook the whole wheat pasta according to package instructions until al dente.

Step 8

Discard the bay leaf from the sauce. Stir in the fresh basil and season with salt and pepper to taste.

Step 9

Drain the pasta and serve topped with the sausage Bolognese sauce. Sprinkle with grated parmesan cheese and extra basil if desired.

Nutrition Facts

Serving size	(2641.5g)

Amount per serving	% Daily Value*
Calories	1934.6

Total Fat 77.4g	0%
Saturated Fat 20.0g	0%
Polyunsaturated Fat g
Cholesterol 342.4mg	0%
Sodium 6687.7mg	0%
Total Carbohydrate 190.1g	0%
Dietary Fiber 42.9g	0%
Total Sugars 57.4g
Protein 142.1g	0%

Vitamin D 0IU	0%
Calcium 890.3mg	0%
Iron 19.9mg	0%
Potassium 6353.3mg	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: 34.4%

Protein: 28.1%

Carbs: 37.5%