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]

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Vegan Bolognese over Zoodles, low carb, lowfat, Mediterranean diet