Zucchini pasta, also known as zoodles, is a fantastic low-carb and gluten-free alternative to traditional pasta. Made from fresh zucchini, these spiralized noodles are light, nutritious, and incredibly versatile. Whether you’re following a low-carb diet or simply looking to add more vegetables to your meals, zucchini pasta is a delicious and healthy choice. In this recipe, we’ll guide you through making zucchini pasta and pairing it with a flavorful sauce for a satisfying meal. Let’s dive into the world of zoodles and discover how easy and enjoyable this dish can be.
Ingredients for Zucchini Pasta
For the Zucchini Pasta:
- 4 medium zucchinis
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- Salt and pepper to taste
For the Sauce:
- 2 tablespoons olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 can (14.5 ounces) diced tomatoes
- 1 tablespoon tomato paste
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- ½ teaspoon red pepper flakes (optional)
- Salt and pepper to taste
- 1 cup fresh spinach, chopped
- ¼ cup grated Parmesan cheese (optional)
- Fresh basil leaves for garnish (optional)
How to Make Zucchini Pasta
Step 1: Prepare the Zucchini
Start by washing the zucchinis thoroughly. Using a spiralizer, create zucchini noodles. If you don’t have a spiralizer, you can use a julienne peeler or a regular vegetable peeler to create thin strips of zucchini. Set the zoodles aside.
Step 2: Cook the Zucchini Noodles
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant. Add the zucchini noodles to the skillet and cook for 2-3 minutes, stirring occasionally, until they are just tender. Be careful not to overcook the zoodles, as they can become mushy. Season with salt and pepper to taste. Remove the skillet from heat and set aside.
Step 3: Prepare the Sauce
In a separate skillet, heat 2 tablespoons of olive oil over medium heat. Add the finely chopped onion and cook for about 5 minutes, until soft and translucent. Add the minced garlic and cook for another minute.
Add the diced tomatoes, tomato paste, dried basil, dried oregano, and red pepper flakes (if using) to the skillet. Stir well to combine and bring the sauce to a simmer. Reduce the heat to low and let it cook for about 10-15 minutes, allowing the flavors to meld together. Season with salt and pepper to taste.
Step 4: Combine and Serve
Once the sauce is ready, stir in the chopped fresh spinach and cook for another 1-2 minutes until wilted. Add the cooked zucchini noodles to the skillet with the sauce and toss gently to combine, ensuring the zoodles are well-coated with the sauce.
Serve the zucchini pasta immediately, topped with grated Parmesan cheese and fresh basil leaves if desired. Enjoy this healthy and delicious low-carb meal!
About the Main Ingredients
Zucchini
Zucchini is a versatile summer squash that is low in calories and high in nutrients. It’s an excellent source of vitamins A and C, potassium, and fiber. Zucchini’s mild flavor and firm texture make it perfect for creating pasta alternatives. Using zucchini instead of traditional pasta helps reduce the carbohydrate content of your meals while adding more vegetables to your diet.
Olive Oil
Olive oil is a staple in many healthy recipes due to its heart-healthy fats and rich flavor. It’s used in this recipe to sauté the garlic and zucchini noodles and to prepare the tomato sauce. Opt for extra-virgin olive oil for the best quality and taste.
Garlic
Garlic adds a wonderful aroma and depth of flavor to both the zucchini noodles and the tomato sauce. It’s also known for its numerous health benefits, including boosting the immune system and reducing inflammation.
Tomatoes
Diced tomatoes and tomato paste form the base of the flavorful sauce in this recipe. Tomatoes are rich in vitamins C and K, potassium, and the antioxidant lycopene, which is linked to many health benefits, including reduced risk of heart disease and cancer.
Spinach
Fresh spinach adds a nutritional boost to the sauce. It’s packed with vitamins A, C, and K, as well as iron and calcium. Spinach’s mild flavor complements the tomato sauce and adds a vibrant green color to the dish.
Parmesan Cheese
Grated Parmesan cheese is optional but adds a delicious, savory note to the zucchini pasta. It’s a good source of calcium and protein, and a small amount goes a long way in enhancing the flavor of the dish.
Fresh Basil
Fresh basil leaves are used as a garnish to add a burst of freshness and a fragrant aroma to the zucchini pasta. Basil pairs beautifully with tomatoes and enhances the overall flavor profile of the dish.
Zucchini pasta is a fantastic low-carb and gluten-free alternative to traditional pasta, offering a healthy and delicious way to enjoy your favorite pasta dishes. By following this recipe, you can easily make zucchini noodles at home and pair them with a flavorful tomato sauce for a satisfying meal. This dish is perfect for those looking to reduce their carbohydrate intake, increase their vegetable consumption, or simply try something new. Enjoy the light, fresh taste of zucchini pasta and discover how versatile and delicious this healthy alternative can be. Bon appétit!
