Zucchini Bolognese

Raw Food Recipe - Zucchini Bolognese

Who doesn't love a spag bol?

I always remember spaghetti bolognese from my childhood being hearty, comforting, tangy and rich. So of course I wanted my raw version to have those same qualities.

This recipe also happens to be nut-free if you leave off the macadamia parmesan, which is a fun and quick addition.  If you’ve got a bit more time and a dehydrator, I highly recommend trying the pine nut parmesan here, as it will be an absolute treat.

If you want to go even further, having some raw bread on there too would be amazing.  Also do remember that raw food doesn’t have to be cold, it can be at room temperature, or even warmed in a dehydrator.  Click here to see my kit recommendations for dehydrators and other kitchen equipment

If you want to make this for work, keep the sauce and the courgette (zucchini) separate until you’re ready to eat.

Recipe

Raw Food Recipe - Zucchini Bolognese

Serves 2

For the tomato sauce

  • 3 fresh, juicy and ripe tomatoes
  • ½ cup sundried tomatoes, soaked
  • 1 clove garlic
  • 1 teaspoon lemon juice
  • ½ cup sundried tomato soak water
  1. Blend all ingredients in a highspeed blender until broken down.

For the Bolognese

  • 1 cup soaked sunflower seeds
  • ¼ cup sundried tomatoes, soaked
  • 1 medium carrot
  • 1 medium courgette (zucchini)
  • 1 small parsnip
  • 1/4 teaspoon salt
  • 2 teaspoons dry Italian herb mix
  • 2 tablespoons fresh basil
  • 1 tablespoon olive oil
  1. Grind all ingredients in a food processor, until they’ve broken down but still chunky.
  2. Combine with the tomato sauce.

For the spaghetti

  • 2 large handfuls spinach
  • 1 teaspoon olive oil
  • 2 pinches salt
  • 2 courgettes (zucchini), spiralised
  1. Massage the spinach, olive oil and salt in a bowl until slightly wilted.
  2. Add in the spiralised courgette and mix by hand.
  3. Add in the Bolognese sauce mixture and mix until evenly distributed.  Serve immediately with macadamia parmesan.

Macadamia parmesan

  • 5 macadamias
  • 1 tablespoon nutritional yeast
  • ¼ teaspoon salt
  1. Grate the macadamias on a fine grater (I use a microplane) and then mix in the nutritional yeast and salt by hand.

j

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18 Comments

  1. Veronica
    Reply
    Posted

    Are the sundried tomatoes in the sauce soaked as well? If not, is the water in the sauce from the 1/4 sundried soaked later?

  2. Lile Milenkovska
    Reply
    Posted

    OMG Russel, this recipe is exactly as the real spaghetti you ate as a child, hearty, comforting, tangy and rich. I mixed everything and heated it up in my dehydrator and that made it taste even more like the real spaghetti bolognese. For the parmesan, Instead of macadamia I grated some dehydrated cashews, yum! Even my husband liked it and said it’s a keeper 🙂 Thank you so much for your wonderful creations 🙂

  3. Bosha
    Reply
    Posted

    Thanks to James, for this delicious recipe.
    Your raw food has evolved so much since your first filing, that I always enjoy looking … That many successful recipes fat to your help, especially when I get the world … Because for me I cook simple and fast . I eat a lot of vegetables in salad with a fruit in it. It’s been a long time since I’m your advice and it’s always a great joy to learn with you! So a huge thank you,..

  4. lynn parry jones
    Reply
    Posted

    Hi Russell

    Just made this is was yummy! But I took the skin off the courgettes and then put all the separate components of the dish into my dehydrator for 4 hours. Tomato sauce booned together nicely and the noodles were much softer….it improved (I think) a perfect dish!

    thank you x

  5. Ina
    Reply
    Posted

    This sounds lovely.

    I like also to make a parmesan cheese with cashews, white sesame seeds, nutritional yeast, & salt, all ground up in coffee grinder.
    This works well on pizzas & pastas.

    Also, Russell have you heard of the raw noodle company ‘explore’? They have four types of completely raw noodle boxes made with beans & water.
    Black bean spaghetti, soybean spaghetti, edamame & mung bean fettucini & spaghetti.

    This takes pasta to the next level.

    All the best! Ina

    • Russell
      Reply
      Posted

      Hey Ina,

      I have heard of that noodle company and they look great, although they’re not raw as you mentioned, they need to be cooked 🙂

      • Ina
        Reply
        Posted

        Thanks for the quick reply Russell!

        I so appreciate you informing me if there have been changes in how ‘Explore’ creates their noodles.
        I was lucky enough to meet them at a trade show in Los Angeles in 2015 and they told me that three of their noodles: black bean spaghetti, edamame fettuccini, and soy bean spaghetti were processed at exactly 120° which technically is not exactly raw but certainly close enough for most.
        They told me that the process was done by crushing the raw uncooked beans into a paste with water, then pushing them throufh the noddle maker & drying at 120° Fahrenheit until they were dry.

        If that is no longer the case based on your knowledge, please confirm.
        I rarely use them and I do npt eat them myself.
        I am also a raw chef for past 20 years or so & often these noodles help my clients to transition.

        Also, can’t wait to try your quiche recipe! Will let you know~

        All the best, Ina

          • Ina
            Reply
            Posted

            You can cook them or just soak them in warm water with a little sea salt for about an hour and make a lovely sauce to dress them & voilà!

            I like a rich pesto sauce or my own raw vegan butter made with coconut oil, lecithin & salt.
            Of course a little black pepper too.

            Warmly, Ina

          • Narayan Schubert
            Reply
            Posted

            Hi Russell,

            It is my understanding in the many raw food classes I’ve taken that raw food can be heated to no more than 120 deg. and is NOT considered cooked. If that is true, then Ina has made a nice contribution for us. Why did you not comment on her last entry of just putting the noodles in warm water?

            Thank you,
            Narayan

  6. Sharon Wegner
    Reply
    Posted

    I will most definitely try this!! I have a recipe for vegetable bolognese that I’ve been using from Giada that uses carrots, bell pepper and mushrooms (it’s a cooked sauce).
    Love all of your recipes Russell 🙂

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