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Creamy Mushroom with Courgette Noodles

Courtesy of The Happy Pear - Recipes for Happiness

Time: 20 mins

Serves 4

Difficulty rating: medium

Approx net carbs per person:



1 medium red onion

2 cloves garlic

400g mushrooms

2 tablespoons olive oil

200ml white wine

Handful of fresh thyme sprigs

Two large courgettes or 4 average sized, spiralised

800ml soy milk

500ml vegetable stock

2 teaspoons sea salt

2 tablespoons nutritional yeast

Juice of ½ a lemon

Black pepper

Chilli flakes 


  1. Peel and finely chop the onion and garlic. Chop the mushrooms reasonably finely.

  2. Pour the oil into a large pan or wok (pasta will be added later) on a high heat and add your chopped onion and garlic. 

  3. Cook for approx 2 minutes until they start to brown, stirring continuously. 

  4. Add the chopped mushrooms and cook for 2 minutes.

  5. Add the wine and most of the thyme leaves and cook for another minutes.

  6. Add the milk, stock and salt. Turn up the heat and cover the pan with a lid. Once the sauce starts to boil, take the lid off so that the liquid starts to evaporate. Stir occasionally so it doesn’t stick together. When the sauce has reduced, add the courgette, nutritional yeast and the lemon juice.

  7. Remove from the heat, taste and season it with salt and pepper. Add some thyme and chilli flakes to top it off.

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