Vegan Bolognese and Zoodles, Low Carb and Low Fat Mediterranean Meal

Vegan Bolognese and Zoodles

This is a delicious whole food, vegan bolognese over zucchini noodles but you can and should serve it over pasta, rice, quinoa. A definite addition to a Mediterranean style diet and is perfect for #MeatlessMonday.

The mushrooms give a nice meaty texture and the nutritional yeast lends a cheesy flavor so you won’t miss the parmesan cheese. The sauce is loaded with flavorful vegetables and herbs. For more protein add legumes or nuts to your sauce.

I was traipsing around my old food blog, Whatsfordinnerdoc and found my version of vegetarian bolognese and decided to make it vegan. The original recipe had marscapone cheese but I wanted to see if nutritional yeast would give this vegan version a cheesy boost of flavor. I was pleasantly surprised that it tasted as if I’d added parmesan cheese.

 

Vegan Bolognese and Zoodles

The zoodles are low in calories and carbohydrates with a pasta mouth feel but you can eat this over any wheat, brown rice or quinoa pasta. I bring a spirilized with me to Baja because I haven’t seen one to purchase. I love Trader Joe’s quinoa spaghetti when I want pasta and it has 5 grams of protein per serving if you aren’t watching your carbohydrates. I have used this spirilizer for 4 years and it still works great and is easy to clean.


[lt_recipe name=”Vegan Bolognese and Zoodles ” servings=”6″ prep_time=”20M” cook_time=”1H” total_time=”1H20M” difficulty=”Easy” summary=”Vegan bolognese is low calories and loaded with nutritious vegetables for an easy Mediterranean meal. Make it low carb over zoodles or serve it with pasta. ” print=”yes” image=”http://mybajakitchen.com/wp-content/uploads/2017/07/image-81-300×266.jpeg” ingredients=”2 medium zucchini, spirilized;;2 medium carrots, coarsely chopped;1 medium onion, coarsely chopped;1 fennel bulb, coarsely chopped;1 stalk celery;2 cloves garlic, minced;1/4 cup extra-virgin olive oil;1 tablespoon chopped fresh oregano;1 tablespoon chopped fresh basil;1 tablespoon fennel seeds ;1 teaspoon Kosher salt;1/2 teaspoon ground black pepper;2 cups any combination of mushrooms, coarsely chopped;1/2 cup dry red wine, may substitute vegetable broth ;14 oz can diced, no salt tomatoes;2 tablespoons nutritional yeast ” ]Wash and chop all vegetables except the zucchini. Spirilize the zucchini. Sauté onion and garlic in olive oil for 2 minutes. Add carrots, fennel, celery and continue to cook for 5 minutes. Add herbs, mushrooms, tomato, salt and pepper. Simmer 45 minutes. Add zoodles and stir gently for 5 minutes. You want the zucchini to be warm but maintain its texture. Stir in yeast just before serving. [/lt_recipe]

PIN IT FOR LATER
Vegan Bolognese over Zoodles, low carb, lowfat, Mediterranean diet



Healthy Mexican Grilled Spicy Shrimp Sweet Pepper Pasta

Healthy grilled shrimp and sweet pepper confetti over pasta.

Easy grilled shrimp with sweet peppers over pasta that you can throw together for a quick week night Mexican meal or a Baja fiesta with friends. Shrimp is readily available and affordable in Baja, about half the price that I pay in the U.S., so you don’t have to save them for special occasions. They are a low fat versatile protein source for any healthy Mexican meal. The sweet bell peppers are a colorful source of antioxidants, vitamin A and C, and fiber. A grill basket works well but you could easily make these into kabobs. If you follow a low carb or Paleo diet serve the shrimp over salad greens or zuddles. I rarely eat pasta but a small portion of spaghetti was a welcome addition to this meal.

A crisp Mexican vino blanco from Valle de Guadelupe, a Mexican lager or a tart margarita would pair well. Add a salad and fruit for a nutritious meal that’s sure to please any crowd.

I’m taking my new blog and my original recipe to Fiesta Friday’s blog party and #FishFridayFoodie. Grab a cold pop and join us.

[lt_recipe name=”Healthy Mexican Grilled Spicy Shrimp Sweet Pepper Pasta ” servings=”4″ prep_time=”30 MINUTES” cook_time=”15 MINUTES ” total_time=”45 MINUTES” difficulty=”Easy” summary=”Grilled shrimp, sweet peppers tossed over pasta for an easy week night or guest ready meal. ” print=”yes” image=”http://mybajakitchen.com/wp-content/uploads/2017/06/image-23-300×259.jpeg” ingredients=”16 ounces raw shrimp;2 cups diced red, yellow and or orange bell peppers ;1 cup diced red onion;8 ounces spaghetti or angel hair pasta;1/2 cup chopped fresh cilantro;2 limes divided ;2 cloves minced garlic ;4 tablespoons olive oil divided;1 tablespoon butter, optional;1 teaspoon ground cumin;1 teaspoon ground coriander ;1 teaspoon red pepper flakes, optional;1/2 teaspoon sea salt;” ]Prepare shrimp by deveining and removing the shells if you desire. I prefer to leave the shells on if your guests don’t mind peeling them after serving. You can also ask your fish monger to peel and devein your shrimp. ;Toss shrimp with garlic, spices, squeeze of one lime and 1 tablespoon of olive oil. Set aside. Don’t left the shrimp marinade longer than 20 minutes because the lime will “cook” the shrimp. Boil water for pasta and cook al dente. ;Chop peppers and onion. Combine with 1 tablespoon of the olive oil and a dash of salt. Grill vegetables in a grilling basket over direct medium heat until soft, about 7 minutes. Add shrimp and marinade to the vegetables and continue to grill until shrimp are uniformly pink, about 5 minutes. Drain pasta and stir in 1-2 tablespoons of olive oil or butter. Mix chopped cilantro into shrimp and vegetables and serve over pasta. Garnish with lime wedges. [/lt_recipe]

 

Pin It For Later 

Healthy grilled shrimp and sweet pepper confetti over pasta.

Before you go subscribe so you never miss a recipe.

Subscribe and never miss a recipe

* indicates required