When it comes to comfort food, few dishes rival a hearty bowl of pasta with tomato sauce. While traditional wheat pasta is off the menu for those following a Keto diet, you can still indulge in a delicious pasta alternative. This recipe for Keto Bolognese with zoodles (zucchini noodles) offers a flavorful, satisfying meal that even your non-Keto friends will love.
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Discovering Bolognese: A Tale of Two Sauces
Bolognese sauce, originating from Italy, has different interpretations. Traditional Italian Bolognese, known as ragù alla Bolognese, features primarily beef with sautéed garlic, onions, and a bit of tomato paste, often enriched with milk for creaminess. In contrast, the American version typically includes more tomatoes and may also use ground pork, resembling ragù alla napoletana from Naples.
Creative Twists for Your Bolognese
Bolognese sauce can be adapted with various ingredients to suit your taste:
- Red pepper flakes: Add a spicy kick.
- Fresh basil: Infuse a fragrant, herbal note.
- Mushrooms: Introduce earthy depth.
- Nutmeg: A traditional Italian addition that adds warmth.
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Zoodles: The Perfect Pasta Substitute
Zoodles, or zucchini noodles, are a fantastic low-carb alternative to wheat pasta. They are gluten-free, wheat-free, and packed with nutrients. Whether you have a spiralizer or a handheld shredder, zoodles are easy to make and a great way to increase vegetable intake.
How to Make Zoodles:
- Spiralizer Method: Use a spiralizer to create long, even zucchini noodles.
- Handheld Shredder: Ideal for travel, this tool makes quick work of turning zucchini into noodles.
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Alternative Options:
- Spaghetti Squash: Another low-carb substitute that works well with Bolognese.
- Keto Pasta: Try making a simple 3-ingredient Keto pasta that requires no cooking.
For a more traditional feel, explore a variety of Keto-friendly side dishes that pair perfectly with beef.
Ingredients
- 1 tablespoon (15 ml) olive oil
- 1 medium onion (110 g), peeled and finely chopped
- 2 garlic cloves (6 g), peeled and minced
- 1 lb ground beef (450 g)
- 3/4 can (300 g) diced tomatoes
- 1 cup (240 ml) beef broth
- 1/4 teaspoon (0 g) dried oregano
- 12.5 oz zoodles or 3 zucchinis (360 g), spiralized
- Salt and freshly ground black pepper
- Fresh parsley, for garnish
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Instructions
- Prepare the Bolognese Sauce:
- Heat olive oil in a large pan over medium heat. Add the onions and garlic, cooking until softened.
- Increase the heat and add ground beef, cooking until it is no longer pink.
- Stir in the diced tomatoes, beef broth, and dried oregano. Reduce heat to medium-low, partially cover, and simmer for 45 minutes, stirring occasionally. Once the liquid has reduced, season with salt and freshly ground black pepper.
- Cook the Zoodles:
- In a large pan over high heat, add a dash of water and the zoodles. Cook until the moisture evaporates and the zoodles are tender, about 1-2 minutes. Season with salt.
- Serve:
- Plate the zoodles and top with the Bolognese sauce. Garnish with fresh parsley.
Enjoy this Keto Bolognese with zoodles as a comforting, low-carb meal that brings the best of both worlds: rich, meaty flavor and a healthy twist on a classic dish.
