Zucchini Pasta – Meatless Mondays


Vegan and Vegetarian

If you are anything like me, you have been enjoying the abundance of summer vegetables and fruits like Zucchini which some say is actually a fruit. It can boost skin health, strengthen the immune system, build strong bones, protect against birth defects and reduces blood pressure. Native to Mexico some 7,000 years ago, zucchini make a great base for any topping you like if you want to try a different type of “pasta”.

Fresh Zucchini

“Flowers of zucchini are stuffed, battered and deep fried to make “tempura” – a Japanese dish.
Italian “fiori di zucca” is a variant of the dish.
Mexicans also use it to make soups or as a filling for quesadillas –corn or a wheat tortilla filled with a savoury mixture….
“Ratatouille” is a French cuisine prepared with zucchini and summer fruits and vegetables by cooking them in oil and served alone or as a side dish.
Another French dish is “courgette farcie” which is zucchini stuffed with tomatoes or bell peppers.
Pancakes made from shredded zucchini, flour, and eggs, lightly fried in olive oil and eaten with yogurt are a popular dish in Turkey called “ mücver.”
In Bulgarian, zucchini is prepared as a snack by frying them and serving with a dip, made from yogurt, garlic, and dill.
Egyptians make zucchini with tomato sauce, garlic, and onions.”

Fresh basil from the garden

Fresh basil from the garden


  • 3-4 yellow, green and/or multi coloured zucchini
  • Sea or Himalayan salt
  • 1 tablespoons olive oil
  • 1 tablespoon chopped garlic
  • ½ cup chopped onion
  • ½ cup grated sweet potato or carrot
  • 1-cup organic canned lentils
  • 1-tablespoon rice honey (optional)
  • 4 tablespoons activated chopped nuts (I used almonds)
  • 200-300 grams pizza pasta sauce
  • 1-2 teaspoons olive oil
  • Sea or Himalayan salt
  • Pepper
  • 1-2 ripe tomatoes
  • Handful fresh basil leaves, stems removed and torn into small pieces

Zucchini Pasta Ingredients


1. Cut zucchini into noodles using a vegetable peeler for thicker shapes or a spiralizer (see photo). Sprinkle with salt and set aside. This helps to remove the bitterness.

Zucchini Pasta Spiralizer

2. Heat pan, add oil and garlic 1-2 minutes to season the oil. Add the onions and sauté till transparent.
Then add the sweet potato or carrot and sauté another 1-2 minutes.
3. Add the lentils, rice honey and nuts if using, give it a stir add pasta sauce and bring to the boil. Lower heat and simmer 7- 10 minutes.

Zucchini Pasta sauce

Zucchini Pasta cooking

4. Meanwhile add the other oil, and sauté the zucchini 2-3 minutes or until tender.
5. Put the zucchini pasta in a bowl, toss the fresh tomatoes into the sauce with some of the basil and spoon over the pasta. Add more basil if desired and enjoy! You can top it off with some Parmesan or sauté silken tofu or any other protein of your choice.

If you like this recipe, please take a look at my next cooking workshops.

FB Zucchini Pasta Finished

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>