Bill W. Brazil Blog: Instant Pot Bolognese With Spaghetti Squash

Tuesday, November 27, 2018

Instant Pot Bolognese With Spaghetti Squash

Once you’ve had real Bolognese sauce, you never look at spaghetti sauce the same again. Bolognese has a richly nuanced, deeply umami flavor that satisfies in a warm, homey (and foodie) way. Paired with lower carb, higher nutrient spaghetti squash, this meal makes for a true Primal favorite everyone at the table can enjoy. And with the convenience of an Instant Pot, you’ll be out of the kitchen in around 20 minutes, with dinner on the table in about 45 total. Simply cook the squash while you’re busy prepping the sauce ingredients for the ultimate in efficiency. The end result? A rich and meaty Bolognese dish that tastes as good as sauce that simmers for hours.

Time in the Kitchen: 20 (with additional 30 minutes cook time for sauce)

Servings: 4

Ingredients:

2 spaghetti squash (for double batch)
2 tablespoons extra virgin olive oil (15 ml)
1 onion, finely chopped
2 carrots, grated
2 celery stalks, finely chopped
4 garlic cloves, finely chopped or thinly sliced
2 pounds ground pork (900 g)
2 teaspoons dried oregano (10 ml)
2 teaspoons salt (10 ml)
2 tablespoons tomato paste (30 ml)
½ cup beef bone broth (120 ml)
2 15-ounce cans diced tomatoes, and their liquid
1 bay leaf
Garnish: fresh basil and grated Parmigiano-Reggiano cheese

**Note: This makes a double batch of sauce. Save half the sauce in the refrigerator or freezer for leftover lunches or a second dinner.

Instructions:

Cut spaghetti squash in half (lengthwise makes shorter noodles and crosswise makes longer noodles). Scoop out the seeds in the center.

Add a cup of water to the Instant Pot. Place a steaming trivet in the bottom of the Instant Pot and set the squash halves on top. Cover and make sure the pressure release valve is set to “sealing.” Select the “manual” setting and set the cooking time for 20 minutes on high pressure.

After cooking time, do a quick release by moving the pressure release valve to “venting.” Remove squash and pour out any liquid that has collected inside the squash. Use a fork to pull the squash apart into “noodles.” Set aside.

While the spaghetti squash is cooking, prep the sauce ingredients.

When you’re ready to make the meat sauce, select the sauté setting on the Instant Pot, and heat the olive oil. Cook the pork about 10 minutes until fully browned, then remove and drain on a plate lined with paper towels. Leave a tablespoon or two of pork fat in the bottom of the pot (draining the rest to discard or save for other cooking uses).

Add the onion, carrots, celery, garlic and sauté about 5 minutes to soften the veggies. Add ground meat and season with oregano and salt. Break the meat up into small pieces.

In a bowl, whisk together the tomato paste and bone broth. Pour into the Instant Pot with the diced tomatoes and bay leaf. Mix well.

Cover and make sure the pressure release valve is set to “sealing.” Select the “manual” setting, and set the cooking time for 30 minutes on high pressure. Move the pressure release valve to “venting” for a quick release.

Store half of the Bolognese in a food storage container.

Serve the other half on top of the spaghetti squash (if needed, reheat the squash briefly in the microwave) with fresh basil and grated Parmigiano-Reggiano cheese.