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Hearty Mushroom & Pumpkin Seed Bolognese with Zucchini Noodles

Hearty Mushroom & Pumpkin Seed Bolognese with Zucchini Noodles

A rich, plant-based Italian Mushroom and Pumpkin Seed Bolognese served over spiralized summer squash noodles. This hearty and flavorful dish is designed to be Paleo, Low Oxalate, and completely Plant-Based, offering a nutritious and satisfying meal.

45 min4 servingsitalianmain course
vegetarian
lacto-vegetarian
ovo-vegetarian
vegan
pescetarian
paleo
primal
whole30
mediterranean

Nutrition Facts

Per serving

Calories396
% Daily Value*
Total Fat 28g36%
Saturated Fat 5g23%
Trans Fat 0g
Cholesterol 0mg
Sodium 595mg26%
Total Carbohydrate 23g8%
Dietary Fiber 4g16%
Total Sugars 7g
Protein 11g21%
Calcium 58mg4%
Iron 6mg34%
Potassium 1096mg23%
Vitamin A 40mcg4%
Vitamin C 6.8mg8%
Vitamin B6 0.02mg1%
Vitamin E 0.12mg1%
Vitamin K 62mcg52%
Magnesium 229mg54%
Zinc 3.5mg32%
Folate 10mcg3%

Approximate values — some ingredient data may be incomplete.

* Percent Daily Values are based on a 2,000 calorie diet.

Ingredients

  • 16 oz mushroom
  • 2 count portabella mushrooms
  • 0.5 cup pumpkin seeds
  • 1 medium yellow onion
  • 4 cloves garlic
  • 2 tbsp extra virgin olive oil
  • 0.25 cup tomato paste
  • 15 oz tomato puree
  • 1 cup vegetable broth
  • 0.25 cup fresh basil
  • 1 tbsp thyme
  • 1 tbsp red wine vinegar
  • 1 tsp salt
  • 0.5 tsp white pepper
  • 2 medium summer squash

Instructions

  1. 1Prepare all vegetables: finely chop mushrooms, onion, garlic, basil, and thyme. Spiralize summer squash into noodles.
  2. 2Heat olive oil in a large pan over medium heat. Sauté onion until softened, then add garlic and chopped mushrooms, cooking until moisture evaporates and mushrooms brown.
  3. 3Stir in tomato paste, tomato puree, vegetable broth, pumpkin seeds, red wine vinegar, salt, and white pepper. Bring to a simmer, then reduce heat and cook for 20-25 minutes, allowing flavors to meld and sauce to thicken.
  4. 4Stir in fresh basil and thyme.
  5. 5Serve the warm bolognese sauce generously over the spiralized summer squash noodles.

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