Diet: Dairy Free, Gluten Free, Nut Free, Paleo, Soy Free
Serves: 4
Preparation Time: 5 minutes
Cooking Time: 25 minutes
Total Time: 30 minutes

Description

Anyone else agree that bolognese is one of the most comforting dishes to eat and enjoy?

Whilst we do love indulging in bolognese pasta, we thought we would try out a lower carb option that doesn’t feel like you are missing out on any flavour.

Spiralized courgettes, also known as ‘courgetti’ are a great way to get more vegetables onto your plate in a fun and inventive way.

Replacing pasta with vegetable alternatives is a great way to help you reach your ‘5 a day’, and courgettes are a source of vitamins A, C and potassium (which is key to controlling blood pressure). Courgette skins also provide a source of soluble fibre, which is great for stabilising blood sugar and insulin levels, whilst also preventing constipation and keeping our bowels regular.

We’ve added protein in the form of beef mince meat and paired it with onions, garlic, mushrooms, oregano, basil and chilli flakes.

Let us know how you get on with this recipe!

Ingredients

• 2 tbsp coconut oil
• 1 large white onion (diced)
• 2 garlic cloves (grated)
• 250g mushrooms (sliced)
• 400g lean mince meat
• 200ml beef stock
• 1 x 400g tin chopped tomatoes
• 1 1/2 tbsp tomato purée
• 1 tsp Italian seasoning or oregano
• 1 tsp chilli flakes
• 5 large courgettes
• 1 handful chopped basil leaves
• Salt & pepper to taste

Optional

• Drizzle of truffle oil

Equipment

• Vegetable spiralizer

Method

1. Heat up 1 tbsp coconut oil in the pan. Once hot, add the garlic, onion and mushrooms and fry on a medium heat for 2-3 minutes.
2. Add the mince and fry for a further 10 minutes, stirring every now and then.
3. Stir in the beef stock, chopped tomatoes, tomato purée, italian seasoning and chilli flakes. Put a lid over the pan and allow to cook on a medium heat for 15-20 minutes.
4. Meanwhile chop the ends of the courgette and spiralize.
5. When the bolognese is almost done, heat 1 tbsp coconut oil in a seperate pan. Once hot throw in the courgette and gently fry for a few minutes until hot.
6. Divide the portions of spiralized courgette onto 4 plates and then serve the bolognese on top, along with the chopped basil and sprinkling of salt and pepper. As an optional topping, add a light drizzle of truffle oil on top.