RECIPE: Vegan Zoodles & Mushroom Bolognese
- Kayla Hilhorst
- Nov 10, 2024
- 2 min read
Looking for a plant-based twist on a classic Italian dish? This Vegan Zoodles & Mushroom Bolognese offers all the comfort and flavors of traditional bolognese, without any meat or dairy. The rich mushroom-based sauce, seasoned to perfection, pairs beautifully with fresh zucchini noodles for a light yet satisfying meal. Perfect for a cozy dinner or meal prep!
Key Points About the Recipe
Plant-Based and Nutrient-Dense: Packed with vegetables and flavor, this vegan bolognese is as hearty as the original.
Low-Carb and High-Fiber: Zoodles provide a low-carb base while still being filling and fiber-rich, helping to keep you full longer.
Quick and Easy Prep: This recipe comes together in under 30 minutes, ideal for busy nights or easy meal-prep.
Health Benefits of Main Ingredients
Zucchini: This low-calorie veggie is a fantastic source of fiber, vitamins C and A, and antioxidants.
Mushrooms: Known for their rich umami flavor, mushrooms also offer a good dose of B vitamins and minerals.
Tomatoes: High in antioxidants like lycopene, tomatoes contribute to skin and heart health.
Recipe & Instructions
Ingredients
4 medium zucchinis, spiralized into noodles
1 tbsp olive oil
1/2 onion, finely chopped
2 garlic cloves, minced
250g mushrooms (such as cremini or portobello), finely chopped
1 carrot, finely chopped
1 celery stalk, finely chopped
1 can (400g) crushed tomatoes
2 tbsp tomato paste
1/2 tsp dried thyme
1 tsp dried oregano
1 tsp dried basil
Salt and pepper, to taste
Fresh basil leaves, to garnish (optional)
Nutritional yeast, for a cheesy topping (optional)
Instructions
Prepare the Zoodles: Spiralize the zucchinis into noodles and set aside.
Make the Mushroom Bolognese Sauce:
Heat olive oil in a large skillet over medium heat. Add the onion and cook until soft, about 3-4 minutes.
Add garlic, carrots, and celery, and cook for an additional 3 minutes until the vegetables are tender.
Add the chopped mushrooms and cook until they release their liquid and begin to brown, about 5 minutes.
Stir in the crushed tomatoes, tomato paste, thyme, oregano, and basil. Season with salt and pepper to taste. Let simmer on low heat for 10-15 minutes, stirring occasionally, until the sauce is thick and flavors meld together.
Cook the Zoodles:
In a separate skillet, lightly sauté the zucchini noodles for 2-3 minutes, just until they soften slightly. Avoid overcooking, as they can become watery.
Serve:
Plate the zoodles and top with the mushroom bolognese sauce. Garnish with fresh basil leaves and a sprinkle of nutritional yeast for a cheesy flavor if desired.
Enjoy: Dig into this nourishing, plant-based take on bolognese!
This Vegan Zoodles & Mushroom Bolognese is a delicious way to embrace more plant-based meals. Ready to explore more healthy vegan recipes? Consider booking a nutritional consultation to get personalized meal ideas that support your health and wellness goals!
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