Guilt-Free Shirataki Noodles and Vegetarian Bolognese Sauce

Guilt-Free Shirataki Noodles and Vegetarian Bolognese Sauce in bowl with fresh basil
Guilt-Free Shirataki Noodles and Vegetarian Bolognese Sauce

Guilt-Free Shirataki Noodles and Vegetarian Bolognese Sauce is the perfect recipe for anyone watching their waistline. And, vegetarians can still enjoy all the flavours inherent to this long-time favourite dish enjoyed in Italian restaurants everywhere.

What are Shirataki Noodles?

What are Shirataki Noodles you’re probably wondering and what do they have to do with an Italian favourite? Furthermore, how is this dish guilt-free? LOL! Well, Shirataki Noodles are a low-calorie, low-carb noodle made from a plant known in Japan as Konjac yam (devil’s tongue yam or elephant yam). Check out the Wikipedia links above for more detailed information on this unique noodle. The ones we purchase are not translucent and are made from Soy as well as Konjac.

What else do you really need to know?

What you really need to know is that you can buy them at most grocery stores nowadays and they often come packaged in a water solution that has an unpleasant odour. But, don’t be put off by that—it’s normal—just rinse them under cold water and they’ll be fine and ready for use. Plus, unlike regular noodles, they are Gluten-Free, easy to digest, and kind to your waistline, (the House Foods brand of Shirataki cites just 15 calories and 3 grams of total carbohydrates in a 2/3-cup portion — 113 grams — of which 2 grams are fibre).

Vegetarian Bolognese Sauce—how’s that possible?

Vegetarian Bolognese Sauce—how’s that possible since it’s a meat-based sauce? Yes, that’s true, it normally does contain meat, but in our recipe we’ve substituted the meat for a soy-based product that is so good, most people don’t even know that there’s no meat in the sauce! My wife Vicki and I have often used a hamburger substitute made by Yves that we enjoy and it’s made from Soy protein, guar gum, onions, barley, etc. making it ideal for Vegan and Vegetarian diets.

Yves Veggie Ground Round in package on counter
Yves Veggie Ground Round

It’s low in calories and carbs but unfortunately is not Gluten-Free. If you can’t readily find this product, you can also consider using tempeh, or seitan.

However, be forewarned that tempeh can be made with wheat and that seitan is a wheat gluten product and should be avoided by anyone with Celiac Disease!

So now you know how we developed this Guilt-Free Shirataki Noodles and Vegetarian Bolognese Sauce recipe and why we did it. If you give it a try, be sure to let us know and tell us what you think.

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Makes 4 servings

INGREDIENTS:

  • 28 oz can of diced tomato
  • 3 oz tomato paste
  • 1/2 cup diced onion
  • 1/8 cup chopped parsley
  • 1/2 cup grated zucchini (about 3 oz)
  • 1 clove garlic minced
  • 3/4 tsp dried oregano
  • 1/2 tsp dried basil
  • 1 bay leaf
  • 1 tsp packed brown sugar
  • 1/2 cup grated carrot (about one average-sized carrot)
  • 1 stalk celery chopped
  • 1/2 cup sweet red pepper (half a medium-sized pepper)
  • 4 oz chopped mushrooms (3 large mushrooms)
  • 1 package (340 g) of Yves Veggie Ground Round
Shown: All sauce Ingredients except Yves Veggie Ground Round on cutting board
Shown: All sauce Ingredients except Yves Veggie Ground Round

….you’ve got what I need!

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INSTRUCTIONS:

For The Sauce:

  • Heat the diced tomatoes in a medium-sized pot set to medium-high; stir in the tomato paste, onion, parsley, zucchini, garlic, oregano, basil, bay leaf, and brown sugar.

Diced tomatoes and tomato paste in potSpices being added to pot

  • Add one cup of water and the rest of the ingredients; finishing with Yves Veggie Ground Round and bring to a boil.

Celery & carrots added to sauceYves Veggie Ground Round added to pot

  • Break up the veggie ground round and continue stirring and cooking for a few minutes until combined.
  • Simmer uncovered for 2 1/2 to 3 hours until the sauce is reduced and thickened.

Finished Bolognese Sauce in Pot on Stove

Shirataki Noodles:

  • Thoroughly rinse and strain the noodles with cold water to remove the liquid they were packed in. This will remove the unpleasant odour from the packing liquid.

Shirataki Noodles being rinsed with cold waterShirataki noodles cooked and ready to eat shown in a bowl

  • Add water to a medium-sized pot about to about 2/3 full and bring to a boil, add the noodles and cook for 2 to 3 minutes until heated through.
  • Drain well and place noodles in a large bowl.
  • Serve with the sauce, freshly grated Parmesan, and enjoy your Guilt-Free Shirataki Noodles and Vegetarian Bolognese Sauce!
Shirataki Noodles with Vegetarian Bolognese Sauce and fresh basil leaves
Guilt-Free Shirataki Noodles with Vegetarian Bolognese Sauce Garnished With Fresh Basil Leaves

NOTE: If you like pasta, you might also enjoy our Low-Fat, Low-Calorie Vegetable Lasagna Recipe.

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Guilt-Free Shirataki Noodles and Vegetarian Bolognese Sauce

Guilt-Free Shirataki Noodles and Vegetarian Bolognese Sauce is the perfect recipe for anyone watching their waistline. And, vegetarians can still enjoy all the flavours inherent to this long-time favourite dishes enjoyed in Italian restaurants everywhere.

Makes 4 Servings

  • Author: Bill Wilkat

Ingredients

  • 28 oz can of diced tomato
  • 3 oz tomato paste
  • 1/2 cup diced onion
  • 1/8 cup chopped parsley
  • 1/2 cup grated zucchini (about 3 oz)
  • 1 clove garlic minced
  • 3/4 tsp dried oregano
  • 1/2 tsp dried basil
  • 1 bay leaf
  • 1 tsp packed brown sugar
  • 1/2 cup grated carrot (about one average-sized carrot)
  • 1 stalk celery chopped
  • 1/2 cup sweet red pepper (half a medium-sized pepper)
  • 4 oz chopped mushrooms (3 large mushrooms)
  • 1 package (340 g) of Yves Veggie Ground Round

Instructions

For The Sauce:

  • Heat the diced tomatoes in a medium-sized pot set to medium-high; stir in the tomato paste, onion, parsley, zucchini, garlic, oregano, basil, bay leaf, and brown sugar.
  • Add one cup of water and the rest of the ingredients; finishing with Yves Veggie Ground Round and bring to a boil.
  • Break up the veggie ground round and continue stirring and cooking for a few minutes until combined.
  • Simmer uncovered for 2 1/2 to 3 hours until the sauce is reduced and thickened.

Shirataki Noodles:

  • Thoroughly rinse and strain the noodles with cold water to remove the liquid they were packed in. This will remove the unpleasant odour from the packing liquid.
  • Add water to a medium-sized pot about to about 2/3 full and bring to a boil, add the noodles and cook for 2 to 3 minutes until heated through.
  • Drain well and place noodles in a large bowl.
  • Serve with the sauce, freshly grated Parmesan, and enjoy your Guilt-Free Shirataki Noodles and Vegetarian Bolognese Sauce!

Notes

If you like pasta, you might also enjoy our Low-Fat, Low-Calorie Vegetable Lasagna Recipe.

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Author: Bill Wilkat

Retired Luthier, and now a blogger writing about food including recipes, restaurant and product reviews, and guitar related information which includes "how-to" info. and more.