Creamy Broccoli & Beef Sauce for Courgette Noodles
If you're after a veg-packed bolognese that's genuinely filling and tastes brilliant, this is the one. Broccoli meets juicy beef mince and comes together with carrots and cream into a smooth, creamy sauce that's made for courgette noodles. Best of all, you can tweak it to suit your taste, add tomatoes, or go meat-free with extra veg. It's also fantastic spooned over your favourite meat dishes.
Ingredients
- 400 g broccoli
- 125 ml vegetable stock
- 1 onion
- 250 g beef mince
- 2 carrots, large
- 100 ml double cream or milk
- salt and pepper, to taste
- nutmeg, to taste
- oil, for frying
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 280 kcal | 1,120 kcal |
| Carbohydrates | 8 g | 32 g |
| Protein | 18 g | 72 g |
| Fat | 19 g | 76 g |
| Fibre | 3 g | 12 g |
| of which sugar | 4 g | 16 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Cut the broccoli into florets and peel the stalk. Cook the broccoli in a pan with 125 ml vegetable stock until just tender, about 10 minutes.
- Meanwhile, peel and finely dice the onion. Soften it in a frying pan with a little oil, then add the mince and fry until browned. Season with salt and pepper.
- Peel the carrots and slice thinly.
- Tip the cooked broccoli florets into a large pan and blitz lightly with a stick blender.
- Add the carrot slices, browned mince and cream (or milk), then bring briefly to the boil.
- Season the sauce with salt, pepper and nutmeg. Add a splash more liquid if you'd like a looser consistency.
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Nutrition facts per serving (estimate)
| Calories | 280 kcal |
|---|---|
| Carbohydrates | 8 g |
| Protein | 18 g |
| Fat | 19 g |
| Fibre | 3 g |
| of which sugar | 4 g |
Frequently asked questions
Can I make this sauce vegetarian?
Yes, simply leave out the mince and add more vegetables such as courgette or mushrooms instead.
What else goes with this broccoli and beef sauce?
It's also delicious with all sorts of meat dishes or spooned over classic pasta.
Can I use milk instead of cream?
Yes, milk works just as well. The sauce will be a little lighter and less rich.
How long does the sauce keep?
Covered in the fridge it keeps well for about 2 to 3 days. It also freezes nicely.
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