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Savory Mushroom & Pumpkin Seed Bolognese with Zucchini Noodles

Savory Mushroom & Pumpkin Seed Bolognese with Zucchini Noodles

A rich, plant-based Italian-inspired sauce featuring finely chopped mushrooms and pumpkin seeds, fragrant herbs, and a savory broth, served over spiralized summer squash noodles. This dish is compliant with Paleo and Low Oxalate diets, offering a wholesome and flavorful meal.

40 min4 servingsitalianmain course
vegetarian
lacto-vegetarian
ovo-vegetarian
pescetarian
mediterranean

Nutrition Facts

Per serving

Calories383
% Daily Value*
Total Fat 26g33%
Saturated Fat 6g32%
Trans Fat 0g
Cholesterol 0mg
Sodium 666mg29%
Total Carbohydrate 20g7%
Dietary Fiber 5g17%
Total Sugars 5g
Protein 14g28%
Calcium 52mg4%
Iron 5.4mg30%
Potassium 1306mg28%
Vitamin A 1.1mcg
Vitamin C 15mg16%
Vitamin B6 0.02mg1%
Vitamin E 0.02mg
Vitamin K 4.4mcg4%
Magnesium 198mg47%
Zinc 4.5mg41%
Folate 1.5mcg

Approximate values — some ingredient data may be incomplete.

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

Ingredients

  • 2 tbsp extra virgin olive oil
  • 1 small red onion
  • 1 small shallot
  • 0.5 green bell pepper
  • 2 tsp garlic paste
  • 2 cup portabella mushrooms
  • 2 cup cremini mushrooms
  • 0.5 cup pumpkin seeds
  • 1 tbsp fresh rosemary
  • 1 tsp dried thyme
  • 1 tsp dried marjoram
  • 0.5 cup dry red wine
  • 1 cup vegetable broth
  • 0.25 cup coconut cream
  • 1 tsp salt
  • 0.5 tsp white pepper
  • 2 medium summer squash
  • 1 as needed lemon wedges

Instructions

  1. 1Heat olive oil in a large pan. Sauté red onion, shallot, green bell pepper, and garlic paste until softened.
  2. 2Add chopped mushrooms and pumpkin seeds; cook until mushrooms release moisture and soften. Deglaze the pan with dry red wine.
  3. 3Stir in vegetable broth, coconut cream, fresh rosemary, dried thyme, and dried marjoram. Bring to a simmer.
  4. 4Reduce heat and cook for 15-20 minutes, allowing the sauce to thicken. Season with salt and white pepper to taste.
  5. 5Serve the mushroom bolognese generously over freshly spiralized summer squash noodles, garnished with lemon wedges.

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