Name: Mushroom ragu
Prep time: 15 minutes
Cook time: 15 minutes
Yield: 2
Ingredients: 1 tsp rapeseed oil; 1 leek, finely sliced; 250g mixed mushrooms; 2 cloves garlic, very thinly sliced; pinch chilli flakes; 1 heaped tsp dried oregano; 2 tsp pumpkin seeds, toasted; 2 tsp sunflower seeds, toasted; 1 courgette, spiralised; 1 large carrot, spiralised; 2 tbsp 0% fat yoghurt; good grind black pepper; 5g Parmesan cheese shavings; sprigs fresh basil, to garnish

A rich mushroom ragu which goes excellently with spiralised veg.

Serves

Prep

15 minutes

Cook

15 minutes

Nutrition information

Each 358g serving contains (excludes serving suggestion)

KCal: 179
Carbs: 11.5g
Fibre: 8.2g
Protein: 11.0g
Fat: 8.1g
(Low)
Saturates: 1.5g
(Low)
Sugars: 8.7g
(Low)
Salt: 0.13g
(Low)
Fruit/Veg Portion: 4

What makes a healthy, balanced diet?

Ingredients

1 tsp rapeseed oil
1 leek, finely sliced
250g mixed mushrooms
2 cloves garlic, very thinly sliced
pinch chilli flakes
1 heaped tsp dried oregano
2 tsp pumpkin seeds, toasted
2 tsp sunflower seeds, toasted
1 courgette, spiralised
1 large carrot, spiralised
2 tbsp 0% fat yoghurt
good grind black pepper
5g Parmesan cheese shavings
sprigs fresh basil, to garnish

Please view Whisk.com privacy policy for more information

Method

Step 1

Put the oil in a pan and gently cook the leek for 3–4 minutes, stirring regularly.

Step 2

Add the mushrooms, garlic, chilli and oregano. Continue cooking gently for 5 minutes, still stirring regularly. Meanwhile, toast the seeds and reserve.

Step 3

Plunge the spiralised vegetables (homemade or ready prepared) into boiling water for 2 minutes.

Step 4

Just before serving, stir the yoghurt into the mushrooms.

Step 5

Divide the spiralised vegetables between 2 bowls. Top each with the mushroom sauce, and sprinkle with toasted seeds, black pepper, a few shavings of parmesan and a sprig of basil.

Recipe tips

Other spiralised vegetables work well with this dish, such as butternut squash or beetroot.
For a higher-carb option, serve with wholegrain pasta instead of spiralised veg.
For a vegetarian alternative to Parmesan, swap it out with vegetarian-style hard cheese.
You can use an unsweetened plain yoghurt of your choice, but this will change the nutrition information and texture of the dish.