Looking for a simple low carb meal idea that can be whipped up in 15 minutes or less? Look no further. This Vegan Zucchini Noodles with Pesto Recipe is so easy to make and is packed full of wholesome nutritious ingredients. Serve it with my favourite Vegan Pesto with Hemp for a dairy-free, grain-free meal.
Zucchini needs no introduction these long summer days. Gardens are overflowing with this veg and summer squash recipes are filling up my Pinterest feed. I’ve previously shared my Zucchini Noodle Lasagna, my Crustless Vegetable Quiche with Zucchini, and more recently, a far more edgy way to use zucchini in this Berry Cauliflower and Zucchini Smoothie Bowl. Another zucchini recipe to add to the repertoire, this simple recipe for Vegan Zucchini Noodles with Pesto is quick and light and perfect for these hot summer days.
“Zucchini, like other summer squash, is native to North America. This group of vegetables is well recognized for its high value of carotenoids.”
Ingredients to make this Easy Vegan Zucchini Noodles with Pesto Recipe: Zucchini, Cherry Tomato, Thyme, Olive Oil and Salt and Pepper
Zucchini, like other summer squash, contains large amounts of the phytonutrient group of carotenoids. This includes lutein, zeaxanthin which are taken up by the retina and are important for eye health, as well as beta-cryptoxanthin and beta-carotene which are converted into Vitamin A. Zucchini, alongside patty pan, yellow straightneck, and yellow crookneck are some of the best sources of carotenoids in this category.
The skin of the zucchini contains up to 10x more of the carotenoid antioxidant group; is best to purchase organic to avoid unwanted potential contaminants that can settle in the skin. Making zucchini noodles is a great way to make sure you are eating the healthiest part of the zucchini.
This recipe is great for those looking for a low carb meal option. Whether it be for blood sugar regulation, following a certain style of eating, or you just want a lower carb meal option for later in the evening zucchini noodles are a great lower carbohydrate pasta alternative.
I love using miso in my pesto in place of parmesan cheese which also offers that distinct umami flavour. Not only is it great for those looking for a dairy-free alternative, miso offers an array of beneficial bacteria that can contribute to a healthy gut – see my post Health Benefits of Fermented Foods for more information.
Prepare the ingredients by halving the cherry tomatoes and spiralizing the zucchini into noodles.
Unlike winter squash, which thanks to its thick skin can be stored for long periods of time, zucchini should be stored in the refrigerator for no longer than a week after purchase. Carotenoids, alongside other nutrients found in zucchini, are sensitive to exposure to air, light, heat, and length of time in storage. Their loss can be slowed down by keeping them in an air-tight container in the refrigerator.
The easiest way to make zucchini noodles is to use a handheld spiralizer. These are inexpensive and can be purchased from most home goods stores. If you do not have one, a mandolin slicer set on the julienne setting will work as well.
Spiralized zucchini noodles do not need to be cooked. Simply heat the zucchini noodles in the dish right before serving, making sure not to let them cook for too long. This ensures that they retain their firm texture and don’t release too much liquid into the dish.
This recipe can be made out of season using black bean noodles, or traditional pasta. Simply cook the pasta until al dente before adding it to the cooked tomatoes.
Add halved cherry tomatoes to a frying pan with olive oil, along with the garlic, thyme, salt and pepper.
Try blending one ripe avocado, skin and pit removed, in with the Vegan Pesto ingredients. Additional water or olive oil may be required to achieve the desired consistency.
To make a zucchini noodle salad recipe, do not cook the tomatoes or heat the zucchini noodles. Simply combined the fresh cherry tomatoes, thyme, olive oil, fresh minced garlic and pesto in a bowl with the spiralized zucchini noodles and serve.
Have an abundance of zucchini? Blend 1/2 cup of chopped zucchini into the Vegan Pesto Recipe for a zucchini pesto that can be added to your spiralized zucchini noodles.
Add remaining ingredients including spiralized zucchini noodles and pesto to the frying pan and heat until warm being careful to not overcook the zucchini noodles.
This dish is naturally gluten-free. Just ensure that you use a gluten-free miso as often miso can be made using fermented barley.
This recipe is naturally keto-friendly as it is low carbohydrate and contains healthy fats. Option to use real parmesan cheese in place of the miso in the pesto recipe.
This recipe is best served fresh as the zucchini noodles will release more liquid when reheated. If you are planning on making this dish for leftovers, keep the zucchini noodles separate from the tomato mix and reheat them separately for leftovers, heating the zucchini noodles only slightly – or even better have them raw!
When zucchini is in season it is plentiful! Here are some of my other favourite ways to enjoy zucchini:
I’ve adapted it from the Love and Lemons Cookbook to make it grain-free and served it with this Vegan Hemp Pesto.
Rachel Dickens, The Conscious Dietitian, is a Registered Dietitian and Certified Diabetes Educator. She graduated with her Masters in Nutrition and Dietetics in 2010 from Griffith University. She strives to provide evidence-based nutrition information with a focus on plant-based nutrition, and share some of her favourite seasonal recipes and sustainable eating tips.
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