Low carbVegetarian€€
Juicy Zucchini Noodles with Bolognese Sauce
Enjoy classic flavors without the extra carbs. Our zucchini noodles with bolognese sauce are the perfect healthy alternative to pasta, sure to satisfy and delight you with their juiciness.
Prep time
15 min
Cook time
35 min
Total time
50 min
Servings
4
Recipe
For the bolognese sauce
Beef, ground, 90% lean meat / 10% fat, raw
500 gOil, olive, extra virgin
1 tbspOnions, yellow, raw
1 mediumGarlic, raw
2 cloveCarrots, mature, raw
1 mediumLettuce, green leaf, raw
1 stalkTomato, roma
400 mlCONCENTRATED TOMATO PASTE, TOMATO
1 tbspSpices, oregano, dried
1 tspSalt, table, iodized
0.5 tspSpices, pepper, black
0.25 tspFor the zucchini noodles
Squash, summer, green, zucchini, includes skin, raw
750 gSalt, table, iodized
0.5 tspOil, olive, extra virgin
1 tspPer servingTotal
Calories:345.5 kcal1381.8 kcal
Protein:28.3 g113 g
Carbohydrates:15.9 g63.5 g
Fiber:4.1 g16.3 g
Water:398.8 ml1595 ml
Fat:18.1 g72.4 g
Micronutrients
Sugar:2.8 g11.3 g
Saturated fat:5.7 g22.8 g
Cholesterol:81.3 mg325 mg
Sodium:590.4 mg2361.5 mg
Potassium:1179 mg4716 mg
Calcium:98.6 mg394.3 mg
Iron:4 mg16 mg
Magnesium:70.3 mg281.3 mg
Zinc:6.7 mg26.8 mg
Phosphorus:330 mg1320.1 mg
Vitamin C:49.5 mg198 mg
Vitamin A:155.3 µg621.2 µg
Vitamin D:0.1 µg0.5 µg
Vitamin B12:2.8 µg11.1 µg
Instructions
1
Shape the zucchini into long noodles using a spiralizer. Place them in a colander, sprinkle with 0.5 tsp salt, and let sit for 10–15 minutes. Then gently press them with paper towels to remove as much water as possible.
2
In a larger pan, sauté the onion, carrot, and celery in olive oil until the vegetables soften (about 5 minutes). Add the garlic and cook for another 1 minute, until fragrant.
3
Add the ground meat and break it up with a spatula while cooking. Cook until the meat browns. Stir in the tomato paste, then add the crushed tomatoes and seasonings (oregano, salt, pepper).
4
Simmer the sauce over medium heat for at least 20–25 minutes, until it thickens and develops a full flavor. If it becomes too thick, add a spoonful of water.
5
Just before serving, quickly sauté the zucchini noodles in a separate pan over high heat (only 1–2 minutes). Do not cook them too long, so they stay "al dente".
6
Divide the noodles among plates and top with the rich bolognese sauce. Optionally, sprinkle with a little grated parmesan or fresh basil.
Nutritional benefits
Replacing pasta with zucchini significantly lowers the glycemic load of the meal, helping to stabilize blood sugar levels and support weight control.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.