Mushroom ragu with courgetti recipe

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Cut the calories by swapping out spaghetti for courgetti, topped with a rich mushroom and Quorn mince sauce.

mushroom ragu with courgetti
  • healthy
Serves4–6
SkillEasy
Preparation Time10 mins
Cooking Time35 mins
Total Time45 mins
Five A DayOne
Cost RangeCheap
Nutrition Per PortionRDA
Calories125 Kcal6%
Sugar9.5 g11%
Fat2.9 g4%
Saturated Fat0.8 g4%
Salt0.6 g
Protein10.8 g22%
Carbohydrates11.6 g4%
Salt0.6 g

Cut the calories by swapping out spaghetti for courgetti, topped with a rich mushroom and Quorn mince sauce.

If you're following a low calorie diet or trying to reduce your carbohydrate intake, ditching pasta is a great way to do it. And this recipe makes it so easy. A portion of cooked pasta would be about 155 calories without sauce, and around 31g of carbohydrate. The same amount of courgetti spaghetti contains about 21 calories, and less than 2g carbohydrate. It's not the same as pasta of course, but think of this as a dish packed with healthy vegetables instead. Toss the sauce through the courgettes for maximum flavour, and we think it's delicious.

Ingredients

  • 1tbsp light olive oil
  • 1 onion, chopped
  • 1 stick each carrot and celery, finely chopped
  • 500g mixed mushrooms, finely chopped or blitzed
  • 300g Quorn mince
  • 2tbsp tomato puree
  • 250ml stock (e.g Marigold vegetable bouillon powder)
  • 700g passata

For the courgetti:

  • 4 courgettes, cut into long noodles
  • 1tsp olive oil
  • fresh basil or fresh oregano, optional

WEIGHT CONVERTER

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Method

  1. Heat the oil in a sauté pan or deep frying pan. Gently cook the onion, carrot and celery for 10mins, until softened. Remove to a plate. Turn up the heat and add the mushrooms to the pan and fry until any water has evaporated (you need lots of heat for this). Add the Quorn mince, stir, then add back the vegetables, along with the tomato puree, stock and passata. Simmer for 20mins.
  2. Add the stock to a pan of boiling water and cook the courgette noodles for 1-2 mins, until just tender. Toss with a little olive oil and divide between 4 serving plates. Top with a generous portion of ragu and serve.

Top tips for making mushroom ragu with courgetti

For a meatier option, swap out the quorn for minced turkey or very lean beef and adjust the calories accordingly. We'd really recommend spiralizing your own courgettes, rather than buying the pre-prepared packets, which can be really watery and tasteless. If you still find the 'courgetti' to be too watery, try cooking it for just one minute, or even slightly less. Drain well and add to the pan with the sauce in before serving immediately. Alternatively, don't boil it at all - heat a teaspoon of oil in a wok and stir fry for 2 minutes until it softens slightly. If you can’t buy a mix of mushrooms we’d recommend chestnut or portobello mushrooms as both are packed full of an earthy, rich flavour which will really transform the dish.

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Jessica Dady
Jessica Dady

Jessica Dady is Senior Content Editor at Goodto.com and has over 10 years of experience as a digital journalist, specialising in all things food, recipes, and SEO. From the best food hampers to cookbooks, from the best cake stands to baking sets, Jessica has a wealth of knowledge when it comes to must-have food products. A passionate baker, she spends much of her time creating celebration cakes for friends and family - particularly for her two lucky children.