Tofu zoodle and boodle spaghetti

Tofu zoodle and boodle spaghetti yumminess

It’s the Civic Holiday in parts of Canada today (it is called other names in different provinces – the link provides some details) so I decided to do a recipe post. I challenged myself to eat less carbs for a few weeks (after eating a couple of bowls of pasta in a row!). Not keto, because I personally try to follow the recommended doses of the food groups – and I have enough food allergies to not cut out more stuff. But also because I just don’t think I can! I’m talking about the recommended amount of carbs. I eat about two-three people’s worth in one day!

One of the recipes I came up with that surprised me was this spaghetti made with tofu and zucchini and beet noodles. I call them zoodles and boodles (is that what you call beet noodles?). Here’s my recipe:

Tofu zoodle and boodle spaghetti recipe

  • Makes: 4 servings
  • Total time: 1 and a half hours, cook time: 1 hour and 10 minutes, prep time: 15-20 minutes


  • 510 g (3 cups or 1 and a half packages) of extra-firm tofu, sliced
  • 2 medium green zucchini
  • 2 medium yellow zucchini
  • 125 ml (1/2 cup) of cremini or button mushrooms, diced
  • 6 Roma tomatoes, diced (it will make approximately 1 and a half cups)
  • 2 medium beets
  • 2 tablespoons of extra-virgin olive oil
  • 1/2 medium purple or red onion, sliced
  • 3 cloves garlic, minced
  • 3 tablespoons (1/6 cup) of fresh basil, chopped
  • 4 tablespoons (1/4 cup) of fresh parsley, chopped
  • 1 tablespoon of aged balsamic vinegar
  • 1 and 1/2 teaspoons of freshly squeezed lemon juice
  • 2 chili peppers, diced, omit if you don’t want spice
  • 1 teaspoon of salt (or to taste)
  • 1/2 teaspoon of freshly ground black pepper (or to taste)


Courgette sprialized / Spiralized courgette on a wooden backgrou
  1. Spiralize the green and yellow beets and zucchini and set aside.
  2. Dice the tomatoes. Purée or whisk 1 cup of the tomatoes.
  3. Marinate the tofu for at least 30 minutes in advance with 1/2 of the cup of strained tomatoes, 1 garlic clove, 1 teaspoon of aged balsamic vinegar and the salt and black pepper.
  4. Combine 1 tablespoon of the olive oil, ground tofu, onion, garlic, mushrooms and green pepper in a large saucepan. Cook and stir until meat is brown and vegetables are tender.
  5. Stir in the diced and puréed tomatoes, remaining olive oil and balsamic vinegar.
  6. Add in salt, pepper, oregano and 1 and ½ tablespoons of the basil.
  7. Simmer spaghetti sauce for 1 hour, stirring occasionally. At the 50-minute mark, add in remaining basil and all the parsley if using it and stir into the sauce.

Approximate nutritional value based on brands and amounts used

Calories: 316.9
Fat: 9.4 g
Carbs: 28 g
Protein: 24.1 g

If you like my tofu zoodle and boodle spaghetti recipe,check out some of my other recipes.


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