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Courgetti Bolognaise

Good for dietary types:

Vegan

Download the print version here

Prep Time:

10 minutes

Cook Time:

60 minutes

Difficulty level:

Easy

Serves: 

4

Nutrition

Sodium:

377.9mg

Calories:

365 kcal

Protein

36g

Potassium:

770.8mg

Fibre:

5.4g

Carbohydrates:

13.3g

Fat:

18g

Saturated Fats:

7g

Polyunsaturated Fats:

1.3g

Monounsaturated Fats:

7.7g

Sugar:

6g

Vitamin A:

360%

Vitamin C:

30.6%

Calcium:

17.8%

Iron:

5%

About the Recipe

Who doesn't like a bolognese? Using courgette instead of pasta is a great gluten free alternative, or those looking for a lighter option with less carbohydrates.

You can bulk this recipe out by adding lentils, another great source of fibre and iron. If you prefer, you can swap the red meat beef for white meat option such as turkey mince. Or, for a vegetarian alternative, remove the meat and to go a little further and make vegan, remove the cheese or swap for vegan cheese alternative.

Serve with a green salad with a light dressing.

This is also a great recipe to make double portions and freeze for another day, or weekly lunches.

Ingredients

  • 1 tbsp olive oil

  • 1 large onion, sliced

  • 3 cloves of garlic, minced

  • 3 carrots, chopped into small squares

  • 1 stick of celery, chopped small

  • 200g of mushroom, sliced

  • 500g lean beef mince

  • 1/2 teaspoon cinnamon

  • 1 tsp of Italian herbs

  • Salt and pepper to taste

  • 2 400g tinned tomatoes

  • Handful of fresh basil 3 courgettes, spiralized 

  • Grated parmesan cheese

Preparation

Steps


  1. Heat the olive oil in a pan on a medium to high heat. Add the onions, let it cook for a 5 minutes. Add the minced garlic and cook for 1 minute before adding the celery and carrots. Cook for a further 10 minutes.

  2. Add the mushrooms and cook for a further 5 minutes.

  3. Add the mince and brown. 

  4. Add the cinnamon, Italian herbs and season with salt and pepper.

  5. Add the tinned tomatoes and stir, turn the heat down to simmer for 20 minutes and add 100ml of water if needed.

  6. Turn to a low heat and simmer for 40-60 minutes, allowing the sauce to thicken and develop. 

  7. If you have a spiralizer, prepare your courgette. If you don’t have a spiralizer, simply use a speed pealer to create ribbons. Set aside until the sauce has finished simmering.

  8. Set a pan on boil with a colandar on top and steam the spiralized courgetti. This only takes approximately 3 minutes. 

  9. Once the sauce is thickened stir in the basil leaves at the end for freshness

  10. Serve over the courgetti noodles with grated parmesan.

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