Creamy courgetti with white bean sauce
If you’re currently looking at the words ‘creamy courgetti’ thinking ‘what the heck is that?’, it may be because you’re from a part of the world that knows this stuff as ‘zoodles’ (zucchini noodles, as opposed to courgette spaghetti). Or, it may just be that you’ve not come across courgetti yet, in which case – let me enlighten you!
Courgetti is spaghetti made from a courgette / zucchini. Ideally you need a spiraliser to make it (I have one much like this – UK* / US*) – but if you haven’t got the space for a new bulky kitchen gadget, you might be able to use a julienne peeler like this one (UK* / US*) instead. You literally just cut the courgette into noodles, cook it very very briefly, and serve it with your choice of sauce. It’s promoted as a low-carb version of pasta, which sounds too good to be true, right?
Well, I’ve made courgetti a few times now. The first time I made it, I was really disappointed. It was terrible – I thought it was one of those fads that looks great as you’re scrolling through Pinterest (‘I’ll never eat pasta again!’), but is actually pretty rubbish when you come to eat the stuff.
However I’ve since tried making courgetti a few more times, and I’m happy to say that my failed first attempt was entirely due to me being rubbish, not the courgetti.
Firstly, I think that on my first attempt, I cooked the courgetti for too long, and it went a bit mushy. It literally only needs a minute or two in a pan to warm through.
Secondly, make sure your sauce is really thin. A thick sauce just clumps the courgetti together, whereas a thin, smooth sauce coats the noodles and generally makes the whole thing look a whole lot more appetising.
If you follow these two basic rules, your creamy courgetti will hopefully end up as delicious as mine (this version, not the rubbish one!).
The creamy white bean sauce is really easy to make – just blend up some beans with garlic and parsley, along with a little water or veggie stock to thin it out (remember rule #2!), and you’re done. I thought that since I was going low-carb with the noodles themselves, the beans would help to make the dish nice and filling, and it totally worked. Absolutely yum.
I finished off my creamy courgetti with some roasted tomatoes and roasted mushrooms, because if there’s anything that’s guaranteed to take a dish to the next level, it’s roasted veggies.
Of course, this courgetti doesn’t taste exactly like pasta – I’m not a magician – but if you know you tend to go a little overboard on the carbs (who, me?), this is a really great alternative for those days when you want to take it easy.
Do you think you’d give my creamy courgetti a try, or are you too attached to your pasta?
Creamy courgetti with white bean sauce
- 200 g small button mushrooms (~ 2 cups)
- 270 g cherry tomatoes (~ 1 2/3 cups)
- 1 1/2 tbsp oil, divided
- 1 clove garlic, peeled
- 400 g tin cannellini beans, drained (240g, or ~ 1 1/4 cups, when drained)
- Small bunch fresh parsley
- 80 ml water (~ 1/4 cup)
- Black pepper
- 2 large courgettes (zucchinis)
- 1 tbsp extra virgin olive oil, to serve (optional)
- Heat the oven to 190°C (Gas Mark 5 / 375°F).
- Toss the button mushrooms and cherry tomatoes in 1/2 tbsp of oil, and place on a baking sheet. Roast for around 25-30 minutes, until the mushrooms are soft and the tomatoes are just starting to split.
- Meanwhile, add the garlic, cannellini beans, and fresh parsley to a mini food processor, and blend. Add most of the water, and blend again (hold a little back at first, just in case you decide you don't need to use all of it). Add the remaining water if necessary - you want a fairly thin sauce. Season generously, and set aside.
- Use a spiraliser or julienne peeler to create the courgetti. Heat the remaining 1 tbsp oil in a large frying pan, and add the noodles. Cook over a medium-high heat for one minute, tossing the noodles regularly. Then add the creamy sauce, and turn the heat down fairly low. Add the roasted veggies and heat through for another minute or two, then serve, drizzled with a little extra virgin olive oil if desired.
Note: Nutritional information is approximate, and will depend on exactly what ingredients you choose.
Looking for more low-carb alternatives? My low-carb cauliflower pizza is genuinely delicious:
*Note: This post contains affiliate links. If you purchase an item using these links, I will receive a very tiny sum of money, at no extra cost to you.