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
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
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
1 x 400g of Butter Beans, rinsed and drained
3 Courgettes, ‘sprialized’/Juliette peeled
Parmesan (if desired)
- On a chopping board, prepare all of your vegetables (shallots, garlic, carrot, tomatoes, and mushroom) and put to one side.
- 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.
- Mix in the chopped vine tomatoes, tin of chopped tomatoes, tomato puree and 100ml water.
- 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.
- Mix in the mushrooms and freshly chopped basil leaves.
- At this point turn the heat down slightly.
- Add your mixed herbs and sprinkle in some salt and black pepper.
- Stir everything well and leave to cook for 15 minutes, keeping an eye on the heat.
- 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.
- After 10 minutes, mix in your Butter Beans (rinsed and drained), and leave to cook for 3 – 4 minutes.
- Roughly chopping it up beforehand, mix in any courgette core left over from the sprializing process.
- 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.
- 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.
- Once the courgette has softened, divide it among 4 dinner plates using tongs or a pasta server.
- Sprinkle over a little Parmesan (if desired).
- Serve and Enjoy!