Veggie-Packed Spaghetti Meat Sauce

Makes 4 servings

Preparation Time: 15 min
Cooking Time: 25 min

Making your own spaghetti sauce allows you to squeeze in extra vegetables and the goodness of milk. Just as in a traditional Bolognese sauce, the milk is simmered into the beef, adding extra moisture. This recipe also provides the four food groups in a family-favourite meal.


12 oz extra-lean ground beef 375 g
carrots, chopped
cloves garlic, minced
small onion, chopped
small zucchini, chopped
2 tbsp dried Italian herb seasoning 25 mL
1/2 tsp pepper 2 mL
2 tbsp 1% milk 25 mL
3/4 cup unsweetened canned pumpkin purée 175 mL
2 cups canned crushed tomatoes 500 mL
1 pack whole wheat spaghetti 340 g
1/3 cup grated Canadian Parmesan cheese, divided 75 mL


Step 1
In a large pot over high heat, cook ground beef, breaking up beef with a spoon, for about 5 minutes or until beef is browned. Spoon off any fat. Add carrots, garlic, onion, zucchini, herb seasoning and pepper to pot and sauté for about 8 minutes or until onion is softened.

Step 2
Gradually stir in milk; bring to a boil, stirring often. Boil, stirring often, for about 5 minutes or until about half of the milk is absorbed. Stir in pumpkin purée until blended, then tomatoes; reduce heat and boil gently, stirring often, for 5 to 10 minutes or until sauce is thick and flavourful.

Step 3
Meanwhile, in a large pot of boiling water, cook spaghetti for about 10 minutes or until tender (or according to package directions). Drain well.

Step 4
Stir half of the Canadian Parmesan cheese into sauce. Divide spaghetti among serving bowls and spoon sauce over top. Serve sprinkled with remaining cheese.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Calories / Calories 576
Fat / Lipides 10 g
Saturated / saturés 5 g
+ Trans / trans
Cholesterol / Cholestérol 71 mg
Sodium / Sodium 448 mg
Carbohydrates / Glucides 85 g
Fiber / Fibres 11 g
Sugars / Sucres 14 g
Protein Protéines 42 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer