Meat Free Monday One day a week can make a world of difference

Courgetti with Tomato Sauce

Meat Free Monday
  • Serves: 2-4
  • Preparation: 10
  • Cooking: 15
  • Ready: 25

Simple and healthy – this dish is fun to prepare and delicious to eat!


For the courgetti

  • 2 courgettes

For the sauce

  • 4 large ripe tomatoes*, chopped
  • 1 small onion, finely chopped
  • 1 clove garlic, crushed/finely chopped
  • 1 teaspoon fried basil (or fresh if you’ve got it!)
  • pinch of sugar and salt
  • olive oil


Chop off the ends of the courgettes, and put through a spiralizer to get thin courgette noodles. Put aside.

Heat up a saucepan, add the onion and garlic with some oil. Fry until translucent.

Add the tomatoes and basil and cook on a low heat until the tomatoes break up.

Taste a little of the sauce and add pinch of sugar and salt if desired (depends upon how tasty the tomatoes are to start with – sometimes they need a little more sweetness).

In another saucepan, bring some water to a boil and add the courgetti noodles – cook them VERY LITTLE, only for 1 or 2 minutes, then take out and gently drain. (They really don’t need much cooking, or they fall apart and go mushy.)

Pour the tomato sauce over the courgetti and serve.

*Note: You can use tinned tomatoes, but this version turns out nowhere near as nice. Fresh tomatoes generally have much better flavour.

Additonal notes

Recipe created by Archer’s Mark, for Meat Free Monday

Watch MFM’s one-minute commercial, It’s Not Complicated!, by Archer’s Mark, which highlights the excitement of cooking with children and enjoying vegetable-centred Mondays – and includes this recipe!

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