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Courgette Noodle Bolognese

Italian

Courgette Noodle Bolognese

A rich, slow-simmered bolognese over spiralised courgette 'zoodles'. All the comfort, a fraction of the refined carbs.

~40 mintotal~323 kcalper serving~36g protein~21g carbs~12g fat

Estimated. Worked out from the ingredients using the UK food composition tables, so treat it as a guide rather than a measurement. A typical recipe lands within about a quarter of the true figure. Makes about 4.

Ingredients

  • 4 courgettes, spiralised
  • 500g lean beef or turkey mince
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 2 carrots, grated
  • 400g chopped tomatoes
  • 2 tbsp tomato paste
  • 1 tsp oregano
  • 1 tbsp olive oil
  • Salt & pepper
  • Parmesan to serve

Cooking Steps

  1. Brown the mince in olive oil, then add onion, garlic and carrot and soften.

  2. Stir in the tomatoes, tomato paste and oregano; simmer 20–25 minutes.

  3. Sauté the courgette noodles 2–3 minutes until just tender (don't overcook).

  4. Season the sauce and serve over the zoodles.

  5. Finish with a little parmesan.

Optional Enhancements

  • Add lentils to the sauce for fibre
  • Spaghetti squash instead of courgette
  • Add mushrooms

Plant & Growing Tips

Courgettes

  • Plant courgette seeds or seedlings in a sunny spot after the last frost, ensuring plenty of space as they are vigorous growers.
  • Provide consistent watering, especially once fruits start to form, aiming for deep watering at the base of the plant.
  • Consider providing a sturdy trellis or cage to support the heavy vines and keep fruits off the ground.

Tomatoes

  • Sow tomato seeds indoors 6-8 weeks before the last frost, then transplant to a sunny spot with rich, well-draining soil.
  • Stake or cage indeterminate varieties early to support their growth and prevent sprawling.
  • Water deeply and consistently at the base of the plant to prevent blossom end rot and cracking.

Carrots

  • Sow carrot seeds directly into finely tilled, stone-free soil after the last frost for straight roots.
  • Ensure consistent moisture, especially during germination, and thin seedlings to 2-4 inches apart for proper root development.
  • Avoid adding fresh manure to the soil before planting, as this can cause carrots to fork.

Garlic

  • Plant individual cloves point-up in well-draining soil in autumn (for larger bulbs) or early spring (for smaller, quicker harvest).
  • Choose a sunny location and ensure good soil drainage to prevent rot.
  • Keep the soil consistently moist during active growth but reduce watering as harvest approaches.

Oregano

  • Plant oregano in a sunny location with well-draining soil; it thrives on neglect once established.
  • Water sparingly once established, as it is drought-tolerant.
  • Grow in pots to contain its spread if you don't want it taking over garden beds.

Natural Pest Control

  • Inspect courgette and tomato plants regularly for aphids and spray them off with a strong stream of water.
  • Use row covers over young carrot beds to protect against carrot rust flies and other root maggots.
  • Encourage beneficial insects like ladybugs and lacewings to control aphid populations on herbs and vegetables.
  • Hand-pick slugs and snails from courgette and tomato plants, especially after rain.

Harvest

Courgettes

  • Harvest courgettes when they are young and tender, typically 6-8 inches long, for best flavour and to encourage more fruit production.
  • Check plants daily once they start producing, as courgettes can grow very quickly and become seedy if left too long.

Tomatoes

  • Pick tomatoes when they are fully coloured and firm but yield slightly to gentle pressure.
  • Harvest in the morning after dew has dried for best flavour and storage.
  • If frost threatens, pick any mature green tomatoes to ripen indoors.

Carrots

  • Harvest carrots when their shoulders emerge from the soil and reach your desired size, typically 1/2 to 1 inch in diameter.
  • Loosen the soil around the carrots before pulling to avoid breaking the delicate roots.
  • Harvest before the weather gets too hot, as this can make carrots woody and bitter.

Garlic

  • Harvest garlic when the lower third to half of the leaves have turned yellow and started to die back, typically in mid-summer.
  • Carefully loosen the soil with a fork and gently lift the bulbs, avoiding damage.
  • Do not wait until all leaves are brown, as this can cause the bulb wrappers to split.

Oregano

  • Snip off stems and leaves as needed, harvesting before the plant flowers for the most intense flavour.
  • Cut back about one-third of the plant to encourage new, bushy growth.
  • Frequent harvesting prevents the plant from becoming woody and leggy.

Storing & Freezing

Sauce keeps 3 days in the fridge and freezes 3 months; cook zoodles fresh.

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