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Light, healthy and fresh with a hint of chilli, this Eat Yourself Fit (€19.99) recipe is popular with readers and so easy to whip up for a light lunch or dinner….

It’s ideal for those trying to tone up and lose body fat as chickpeas are a perfect food for anyone watching their weight. They’re low in calories and filled with protein and fibre to help repair torn muscle fibres and stabilise blood sugar levels.

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I add cubes of avocado for an extra dose of heart-healthy fats and minerals, including potassium and magnesium.

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I would love to know if you get a chance to make this Low-Calorie Spicy Tomato, Chickpea and Courgetti Bolognese! Simply tag #RosannaDavisonNutrition on Instagram or Twitter or come on over to my Facebook to say hello 🙂

Low-Calorie Spicy Tomato, Chickpea and Courgetti Bolognese
Serves 2
Light, healthy and full of flavour and nutrients, this makes a great meal for anyone focusing on a lower-calorie lifestyle. Per serving: 334 calories, 16.4g protein, 48g carbs, 11g fat
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Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Ingredients
  1. 2 medium courgettes 2 tbsp fresh lemon juice
  2. Himalayan pink rock salt and freshly ground black pepper
  3. 2 tbsp low-sodium tamari or water
  4. 1 red onion, finely sliced 2 garlic cloves, minced 180g cooked or tinned
  5. chickpeas, drained and rinsed
  6. 125ml tomato passata 2 tbsp nutritional yeast 1 tsp coriander seeds
  7. 1 tsp ground cumin
  8. 1 tsp smoked paprika, plus extra to garnish
  9. pinch of cayenne pepper
  10. 2 handfuls of fresh basil leaves
  11. ½ ripe avocado, pitted, peeled and cut into cubes
  12. dash of tamari
Instructions
  1. Use a spiraliser or vegetable peeler to create the courgetti Add the lemon juice and a pinch of salt, toss it all together and set aside.
  2. In a saucepan set over a medium heat, heat up the tamari or water and cook the onion and garlic for 3–4 minutes, until the onion softens. Add the chickpeas and stir for 1 minute, then add the tomato passata, nutritional yeast, coriander seeds, ground cumin, smoked paprika, cayenne pepper and Allow it to simmer gently for about 10 minutes, stirring frequently. Remove the saucepan from the heat and add the basil, stirring to allow it to gently wilt.
  3. Serve the Bolognese over the courgetti, topped with avocado cubes, a drizzle of tamari and a sprinkle of smoked paprika.
Notes
  1. Leftovers will keep in a covered container in the fridge for up to two days.
Rosanna Davison Nutrition https://www.rosannadavisonnutrition.com/