Zucchini Noodles with Simple Bolognese Sauce

Ingredients

• 6 mediumcourgettes, spiralised
• 15–30 ml (1–2 tbsp)olive oil
• 1 clovegarlic, minced
• 15 ml (1 tbsp)olive oil
• 1onion, chopped
• 1 stalkcelery, chopped
• 3 clovesgarlic, minced
• 454 g (1 lb)minced turkey or beef
• 794 g (28 oz)tin crushed tomatoes
• 170 g (6 oz)tin tomato purée
• 120 ml (½ cup)dry red wine
• 5 ml (1 tsp)dried oregano
• 5 ml (1 tsp)dried basil
• 2.5 ml (½ tsp)salt
• 1.25 ml (¼ tsp)black pepper
• 2bay leaves
• To garnishfresh basil, chopped

Instructions

1. 1

   Prepare courgettes

   Spiralise the courgettes and set them on paper towels to absorb excess moisture. If you like, sprinkle them with a little salt to help draw out the water.

2. 2

   Brown the meat

   Heat 15 ml (1 tbsp) olive oil in a large saucepan over a medium-high heat. Sauté the onion, celery and 3 cloves of garlic for about 3 minutes, until fragrant. Add the minced turkey or beef and cook, breaking it into crumbles, until browned; drain excess liquid if needed.

3. 3

   Simmer the sauce

   Add the crushed tomatoes, tomato purée, red wine, oregano, dried basil, salt, black pepper and bay leaves. Bring to the boil, then lower the heat and simmer for about 30 minutes.

4. 4

   Cook the noodles

   Heat 15–30 ml (1–2 tbsp) olive oil in a large frying pan over a medium-high heat. Sauté 1 minced garlic clove until fragrant, then add the courgette noodles and cook for about 1–2 minutes, until tender. If you did not salt the courgettes earlier, add a little salt now for flavour.

5. 5

   Serve the dish

   Spoon the Bolognese sauce over the courgette noodles, garnish with chopped fresh basil and serve.

What are courgette noodles?

Courgette noodles, sometimes called zoodles, are courgettes cut into long, pasta-like strands. They are a modern alternative to pasta, paired here with a familiar meat-and-tomato Bolognese.

This version works by keeping the sauce rich and savoury while cooking the delicate courgette strands only briefly. Turkey or beef gives you a choice of meat for the base.

Nutrition and macros by portion

The nutrition label shows one serving as written: 239 calories, 25g protein, 25g carbs, 6g fat.

The courgettes and tomatoes provide most of the carbohydrates, while the mince supplies much of the protein. Olive oil and the mince contribute fat; serve with extra vegetables or a salad if you want to add more variety to the plate.

Build the Bolognese base

Aromatics: onion, celery and garlic start the sauce, so give them about 3 minutes in the oil to become fragrant before adding the meat.

Meat: break the mince into small pieces as it cooks, and drain excess liquid if needed so the sauce does not become watery.

Why the courgettes need draining

Moisture: courgettes release water, which can dilute the sauce. Rest the spiralised strands on paper towels and, if you like, salt them to help draw out excess moisture.

Timing: the method cooks the noodles for just 1–2 minutes. This keeps them tender without giving them a long time to soften and release more liquid.

Let the sauce simmer

Simmering: once the sauce comes to the boil, lower the heat and let it cook for about 30 minutes. This gives the tomato, wine, herbs and browned meat time to come together.

Bay leaves: leave them in during the simmer, then remove them before serving.

Know when everything is ready

Sauce: look for a gently bubbling sauce with browned meat distributed through it. Keep the heat low after bringing it to the boil.

Noodles: take the courgettes off the heat as soon as they are tender, after about 1–2 minutes. They should still hold their shape under the sauce.

Serve it at the table

Finish: spoon the sauce over the courgette noodles and add chopped fresh basil as a garnish.

Pairing: a green salad or steamed vegetables make a simple side. If you want a more substantial meal, serve bread alongside.

Recipe notes & tips

• Set the spiralised courgettes on paper towels while you prepare the sauce.
• Choose turkey or beef mince according to your preference.
• Break up the mince as it browns so it mixes evenly through the sauce.
• Drain excess liquid from the browned mince if the pan looks wet.
• Cook the courgette noodles just until tender, about 1–2 minutes.
• Remove the bay leaves before serving.

Variations

• Choose turkey: use minced turkey for the lighter-tasting version in the recipe.
• Choose beef: use minced beef for a fuller-flavoured sauce.
• Adjust the garlic: use more or less garlic in the noodles to suit your taste.
• Add extra basil: scatter more chopped fresh basil over the finished dish.
• Serve with pasta: use cooked pasta instead of courgette noodles if you prefer.

Common mistakes to avoid

• Wet courgettes: let the strands rest on paper towels and salt them if you like to draw out moisture.
• Overcooked noodles: sauté them for about 1–2 minutes, just until tender.
• Unbrowned mince: break it up and cook it until browned before adding the other sauce ingredients.
• Excess liquid: drain the mince if needed before adding the tomatoes and other ingredients.
• Boiling sauce throughout: bring it to the boil, then reduce the heat for the 30-minute simmer.

How to store

Store leftover sauce and courgette noodles separately in airtight containers in the fridge for up to 3 days. Reheat the sauce in a saucepan until hot, and warm the noodles briefly in a frying pan so they do not become too soft.

Frequently asked questions