Taking a courgette and making it into pretty spirals of tagliatelle is a great way to make up a meal without adding to many calories. Combining with a lovely creamy walnut sauce from Raw Organic Walnut Butter transforms the courgette into a rich tender crisp mouthful, full of texture. Add in some mushrooms for a lovely summery meal that you'll want to make again and again.
Equipment
- Sharpe Knife
- Chopping board
- Tale Spoon
- Garlic Crusher (optional)
- Steamer Set ( or a colander)
- Frying Pan
Ingredients
- 2 x large Courgettes
- 1 x tbsp Olive Oil
- 1 x chopped Red Onion
- 300g sliced Button Mushrooms
- 3 x crushed cloves of Garlic
- 400ml plant milk (This recipe uses Soy)
- ½ x tsp Tarragon
- Black pepper, to taste
Method
- Use a vegetable peeler to slice the courgette into thin ribbons.
- To cook, steam for 3-4 minutes until they have softened (you can do this using a steamer or a colander over a sauce pan with the pan lid on top.)
- Heat the olive oil in a frying pan over a medium high heat. Once hot, add the onion and fry for around 3 minutes, stirring frequently.
- Add the mushrooms and garlic, cook for a further 4 minutes until the mushrooms have turned golden brown.
- Remove the frying pan from the heat, add the walnut butter and stir so it can begin to melt. Start adding the milk, a little at a time, stirring constantly.
- Add the tarragon and black pepper whilst still stirring.
- Return to the heat and stir until the sauce has thickened.
- Serve the sauce over the courgette tagliatelle and sprinkle with nutritional yeast, if desired,
Benefits description
The Courgette is the dieter’s best friend; they are low in calories and contain very few calories. With significant amounts of Vitamin C and Potassium they will help your immune system and blood pressure as well. Partnered with the power of Raw Walnut Butter, this recipe combines lots of soluble fibre, which is great for bowel health, with a whole lot of essential minerals. These include; magnesium, phosphorous, potassium, iron and healthy fatty acids, not to mention a source of protein as well. Mushrooms are proving to be a key food for immune health with their polysaccharide content and button mushrooms are no different. Overall this light meal is great for dieters or those who just want to fill a space without compromising on energy.
