Quickie: Courgetti & Walnut Bolognese (Vegan)

Quickie: Courgetti & Walnut Bolognese (Vegan)

Every week I post a sweet or savoury, healthy recipe.


This Recipe 

Vegan | Gluten-Free | Grain-Free | Sugar-free | Paleo

A few years ago, I gave up eating pasta and rice regularly. I thought it would be a hard thing to do; I'm a huge texture fiend! Luckily, with a little bit of experimentation and research, I've found great substitutes to both of these. Now I don't miss either of them. (I still occasionally have the real deal at restaurants but never at home.) 

This is one of my favorite of the pasta substitute recipes because it's quick, filling and has all the flavour an original recipe but it's so much lighter. Even though you'll replace ground meat with ground walnuts, the texture is so similar that you may not even notice a difference! 

Makes 2 big servings 



  • 5 courgettes (zucchini) peeled and julienned. (Worth getting a julienne peeler - this is one I use)
  • 1/2 cup (50g) walnut halves unsalted
  • Olive oil 
  • 1 to 2 cans of pre-made, organic pasta sauce or make homemade 
  • 1 large carrot, peeled and chopped into bite-size pieces
  • 1/2 red onion, peeled and chopped into bite-size pieces
  • 2 gloves garlic, peeled and minced 
  •  Italian seasoning (if making, use garlic powder + chilli pepper, dried tomato + dried parsley + salt) 
  • Optional: 1 handful of fresh basil for garnish



First, prepare your  "meat." Soak the walnuts in water for 20 to 30 minutes to soften them up. While these are soaking, move on over to the courgetti. Bring some water to a boil in a large sauce pan and add courgetti. Allow it to cook for just a minute or two. Then quickly remove, putting it in a strainer over the sink. Turn on cold water from the tap and let it flow over the courgetti. This method stops the noodles from overcooking and getting soggy. If you're prepping the meal for another time, you'll want to stop here. Otherwise, continue to next step. 

Cook chopped carrot and red onion with a spoonful of olive oil in a large skillet until they soften (about 6 to 8 minutes.) Add in minced garlic and continue to cook for another 30 seconds. Next, add your courgetti noodles along with Italian seasoning (to taste.) Cook for another minute or two. Finally, reduce heat to medium low and add pasta sauce. Cook until warm. 

Plate your masterpiece and top with the walnut meat. Add as many garnishes as you want - from basil and chopped tomatoes to more spicy options like red chillies. Get fancy with it!

(Note: You can cook the sauce and noodles separately if you prefer. If you go that route, simply cook courgetti in a different pan from carrots and onions. However, do not stir in the walnut meat with the sauce until you're ready to eat it because the walnuts will absorb a lot of the sauce, leaving you with some dry noodles.)






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