Butter Bean Quorn Bolognese with Courgetti

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A variation of my Quorn Bolognese and Spaghetti recipe, this dish provides a similar tasting, nutritional, low-carb, high-protein alternative.  All of which makes it a great dinner choice for those that love Bolognese, but are wanting less saturated fats and refined carbohydrates to suit a healthy diet.

By using Quorn mince and Butter beans, I’ve boosted levels of protein and lowered saturated fats. Instead of standard spaghetti, I’ve used Courgetti – a simple and creative idea I absolutely love. It’s fresh, raw, and green goodness.  All you need is a Spiralizer or Julienne Peeler, both of which you can find and buy online . Using Courgetti leaves you feeling less bloated, and adds to the nutritional value and flavour too!

I hope you enjoy this dish as much as I did guys!

Prep Time: 15 mins | Cooking Time: 25-30 mins | Serves: 4

Ingredients final

1 tablespoon of olive oil

2 Banana Shallots

2 Large cloves of garlic, crushed

3 Carrots, finely chopped

300g Quorn mince (1 bag)

2 Vine tomatoes, finely chopped

200ml water

A ¼ Kako organic vegetable stock cube

1 x 400g tin of chopped tomatoes

1 tablespoon of tomato puree

A handful of white mushrooms, roughly chopped

A handful of basil leaves, roughly chopped

4 sundried tomatoes, roughly chopped

1 teaspoon of mixed herbs

A pinch of salt

Black Pepper

1 x 400g of Butter Beans, rinsed and drained

3 Courgettes, ‘sprialized’/Juliette peeled

Parmesan (if desired)

 

Method final

 

 

 

  1. On a chopping board, prepare all of your vegetables (shallots, garlic, carrot, tomatoes, and mushroom) and put to one side.
  2. In a large wok fry your onion, garlic, and carrot in the olive oil using a medium-high heat, stirring occasionally. Here, your carrot isn’t necessarily frying but by adding it now it gives its cooking time a head start since it’s a hard root vegetable. Once they have all begun to soften, you can then stir in the bag of Quorn mince, cooking it for about 5 minutes, stirring and breaking it up with a spoon as you go.
  3. Mix in the chopped vine tomatoes, tin of chopped tomatoes, tomato puree and 100ml water.
  4. Whilst that cooks for a couple of minutes, boil the kettle and melt your Kako vegetable stock in 100ml of boiling water; proceed to stir this into the wok. This added moisture from water is used to loosen up the ingredients already in the pan and will eventually provide a substantial amount of sauce for the vegetables.
  5. Mix in the mushrooms and freshly chopped basil leaves.
  6. At this point turn the heat down slightly.
  7. Add your mixed herbs and sprinkle in some salt and black pepper.
  8. Stir everything well and leave to cook for 15 minutes, keeping an eye on the heat.
  9. Whilst that cooks, take the first 10 minutes to prepare your courgettes. ‘Top and tail’ them and then ‘sprialize’ them using a Spiralizer (you can use a Julienne Peeler for this if you haven’t got a spiralizer.) Ensure the cores aren’t wasted as these can be chopped up and added to the dish too.
  10. After 10 minutes, mix in your Butter Beans (rinsed and drained), and leave to cook for 3 – 4 minutes.
  11. Roughly chopping it up beforehand, mix in any courgette core left over from the sprializing process.
  12. At this point, you can taste your sauce. If you feel it needs a little more salt or pepper, add it now; but careful not to add too much of either.
  13. Then place your Courgetti evenly across the top of the Bolognese. Rather than mixing it in, place a large lid over the Courgetti as this will encourage it to steam through nicely. Leave to cook for another 5 minutes.
  14. Once the courgette has softened, divide it among 4 dinner plates using tongs or a pasta server.
  15. Sprinkle over a little Parmesan (if desired).
  16. Serve and Enjoy!