Low-carb spaghetti Bolognese

Ingredients

• 400 g (about 2)courgettes
• ½ bunchparsley
• 300 gbeef tartare
• 5 mlolive oil
• 150 gonion
• 250 ml (1 pack)tomato sauce
• ½ clovegarlic
• 1 pinchsalt
• 1 pinchpepper

Instructions

1. 1

   Cut the courgettes

   Use a spiraliser or a knife to cut the courgettes into long, thin strips.

2. 2

   Prepare the aromatics

   Finely chop the onion, garlic and parsley.

3. 3

   Heat the oil

   Add the olive oil to a frying pan.

4. 4

   Brown the beef

   Add the onion, garlic and beef tartare to the pan and fry for 3–4 minutes.

5. 5

   Simmer the sauce

   Add the salt, pepper and tomato sauce, then simmer for a further 2 minutes.

6. 6

   Finish the dish

   Add the courgette strips and bring briefly to the boil. Serve with a little parsley.

What is spaghetti Bolognese?

Spaghetti Bolognese pairs pasta with a meat-and-tomato sauce inspired by ragù alla Bolognese, associated with Bologna in Italy. This version keeps the familiar savoury sauce but uses courgette strips in place of wheat pasta.

The quick-cooking beef and tomato sauce suits a short weeknight meal. Adding the courgettes at the end helps them stay tender rather than becoming too soft.

Nutrition and macros by portion

The nutrition label shows one serving as written: 296 calories, 37g protein, 17g carbs, 9g fat.

The beef provides most of the protein, while the courgettes and tomato sauce contribute the main carbohydrates. Olive oil and beef account for much of the fat. For a balanced plate, add a side salad or extra non-starchy vegetables.

Why use courgette noodles?

Courgettes make a mild, fresh base that takes well to the beef and tomato sauce. A spiraliser creates noodle-like strands, but a knife can also cut them into thin strips.

Cut the strips evenly so they warm through at roughly the same pace. If the courgettes are especially watery, avoid adding them until the sauce is ready.

Building the sauce

Beef tartare: Its fine texture cooks quickly, making it practical for this 15-minute recipe. Break it up in the pan as it fries so it combines evenly with the onion and garlic.

Tomato sauce: The prepared sauce gives the dish its tomato base with little extra preparation. Once added, the short simmer lets it mingle with the browned beef and aromatics.

Getting the texture right

Brown the beef and soften the onion and garlic during the initial 3–4 minutes, stirring as needed. The meat should be cooked through before the tomato sauce goes in.

Add the courgettes only at the end and heat them briefly. They should be warmed and pliable, not limp or swimming in liquid.

Timing and preparation

Chop the onion, garlic and parsley before heating the pan, then prepare the courgettes while keeping the sauce ingredients close by. That makes it easier to follow the short cooking sequence without overcooking the vegetables.

The sauce needs only another 2 minutes of simmering after the tomato sauce and seasonings are added. Keep the final courgette step brief, as the strands continue to soften in the hot pan.

What to serve with it

Serve the courgette noodles and sauce straight away, with parsley scattered over the top. A green salad or steamed vegetables make a simple accompaniment.

For a more substantial meal, serve with bread or a side of cooked pasta. Keep the courgette strips separate from any pasta until serving if you want them to retain their texture.

Recipe notes & tips

• Have the onion, garlic and parsley chopped before you start cooking.
• Cut the courgette strips as evenly as you can for more consistent cooking.
• Break up the beef in the pan so it browns evenly.
• Taste the sauce before serving and adjust the salt and pepper if needed.
• Add the courgettes at the very end to help them keep their shape.

Variations

• Add chilli: Stir a pinch of chilli flakes into the sauce for a little heat.
• Use fresh tomatoes: Replace the prepared sauce with chopped tomatoes and allow extra time for them to cook down.
• Add mushrooms: Fry sliced mushrooms with the onion for extra savoury flavour.
• Try another mince: Use turkey mince in place of the beef, adjusting the cooking until it is cooked through.
• Finish with cheese: Scatter grated Parmesan over each serving just before eating.

Common mistakes to avoid

• Overcooking the courgettes: Add them last and heat only briefly so they do not turn limp.
• Crowding the pan: Use a pan large enough to hold the beef and vegetables without piling them up.
• Leaving the beef in one lump: Break it up as it cooks so it browns and cooks evenly.
• Adding the courgettes too early: Wait until the sauce is ready to limit the liquid they release.
• Skipping the taste check: Sample the finished sauce and adjust its seasoning before serving.

How to store

Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in a pan until piping hot; the courgettes will soften further after storage.

Frequently asked questions