ZUCCHINI SPIRALS WITH GARLIC MARINARA
Zucchini spirals with garlic marinara is a fresh, low-carb alternative to traditional pasta. The spiralised zucchini, known as “zoodles,” offers a light texture that pairs perfectly with the rich tomato marinara. Enhanced by garlic in olive oil and a hint of dried basil, this dish is a quick, healthy, and satisfying meal. Perfect for anyone craving comfort food without the carbs, this recipe is low-calorie, gluten-free, and packed with nutrients. Add salt and pepper according to your taste. Ideal for a light lunch or a delicious dinner, these zoodles can be made in under 15 minutes, providing a nutritious option without sacrificing flavour.
RECIPE CATEGORY
Lunch, Dinner, Snack, Entrée
SERVING SIZE
1
CUISINE
Italian, Mediterranean
PREPARATION / TECHNIQUES
Sauté, No-Cook, Quick & Easy, Low-Calorie
OCCASION / HOLIDAY
Family Dinner, Weeknight Meal, Spring, Light Lunch
SPECIAL CONSIDERATION / DIETARY CONCERNS
Low Carb, Vegan, Vegetarian, Gluten-Free, Kid Friendly
DISH TYPE
Main Course, Pasta Alternative, Light Entrée
INGREDIENTS
Here are the ingredients needed to prepare zucchini spirals with garlic marinara:
- 1 medium zucchini, spiralised
- 1/4 cup tomato sauce (no added sugar)
- 1 clove garlic, minced
- 1/4 tsp dried basil
- 1 tsp olive oil
- Salt & pepper, to taste
FULL NUTRITIONAL INFORMATION
- Calories: 120
- Protein: 3g
- Fat: 8g
- Carbohydrates: 8g
- Fibre: 3g
- Sodium: 180mg
- Sugars: 5g
PREPARATION
- Prepare Zoodles: Spiralise the zucchini into thin noodle-like strands. Pat them with a paper towel to remove any excess moisture, which will help prevent sogginess when cooking.
- Heat the Sauce: In a small saucepan over medium heat, add the tomato sauce, minced garlic, dried basil, salt, and pepper. Stir well and simmer for 5 minutes until the flavours meld, stirring occasionally.
- Sauté Zoodles: In a skillet, heat the olive oil over medium heat. Add the zucchini spirals and sauté for 1-2 minutes, tossing frequently, until slightly tender but not mushy.
- Combine and Serve: Pour the marinara sauce over the sautéed zoodles and toss gently to coat evenly. Serve hot, garnished with fresh basil or a sprinkle of vegan or Parmesan cheese if desired.
PREP TIME
5 minutes
COOKING TIME
5 minutes
TIPS
- Prevent Sogginess: Pat the zucchini dry after spiralising to remove excess water. This keeps the spirals from becoming too watery.
- Alternative Flavours: Add a pinch of crushed red pepper flakes for a slight kick, or toss in fresh basil for a more herbaceous taste.
- Noodle Texture: Avoid overcooking the zoodles to maintain a firm, “al dente” texture. One to two minutes is usually sufficient.
VARIATIONS
- Protein Addition: Add grilled chicken or sautéed shrimp for extra protein.
- Vegetable Mix: Include other vegetables, such as bell peppers or mushrooms, for added flavour and texture.
- Cheese Options: Top with grated Parmesan or vegan cheese alternatives to enhance the taste.
PREPPING AND STORAGE
- Fridge: Store leftovers in an airtight container in the fridge for up to 2 days. Reheat on the stovetop over low heat until warmed through.
- Freezing: Freezing zucchini spirals isn’t recommended as they become too watery upon thawing. For the sauce, freeze separately in a sealed container for up to 3 months.