Zoodles With Pesto And Grilled Chicken
A vibrant, healthy bowl of zucchini noodles tossed in fresh, homemade pesto. Topped with perfectly grilled tofu, juicy cherry tomatoes, and fiber-rich cannellini beans, this dish is a light yet satisfying vegetarian meal.
For 2 servings
Prepare the tofu and vegetables.
- Cut the pressed tofu into 1-inch cubes.
- In a bowl, toss the tofu with 1 tbsp olive oil, salt, and pepper.
- Using a spiralizer, turn the zucchini into noodles (zoodles).
- Halve the cherry tomatoes and set aside.
TIPPressing the tofu is key to getting a firm, meaty texture when grilled.Make the fresh pesto.
- In a small food processor or blender, combine the fresh basil, 1 tbsp pine nuts, garlic, 1 tbsp parmesan cheese, and lemon juice.
- Add the remaining 1 tbsp of olive oil.
- Blend until a smooth paste forms. If it's too thick, add a teaspoon of water.
TIPFor a brighter flavor, toast the pine nuts in a dry pan for 2-3 minutes before blending.Grill the tofu.
Heat a grill pan or skillet over medium-high heat. Add the seasoned tofu cubes and cook for 6-8 minutes, turning occasionally, until golden brown and slightly crispy on all sides.
Combine the zoodles and pesto.
- In a large bowl, place the raw zoodles, halved cherry tomatoes, and rinsed cannellini beans.
- Add the fresh pesto and toss gently until everything is well-coated.
TIPAvoid cooking the zoodles, as they release water and can become soggy. Tossing them raw keeps them crisp and fresh.Serve the zoodle bowls.
Divide the pesto zoodles between two bowls. Top with the grilled tofu, and garnish with the reserved 1 tbsp of toasted pine nuts and 1 tbsp of grated parmesan cheese. Serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a nut-free pesto, you can substitute sunflower seeds for pine nuts.
- 2If you don't have a spiralizer, you can use a vegetable peeler to create wide zucchini ribbons.
- 3Add a pinch of red pepper flakes to the pesto for a little bit of heat.
- 4This dish is best served fresh, as zoodles can become watery upon storing.
Adapt it for your goals.
Vegan
To make this dish vegan, simply use a vegan parmesan cheese alternative or nutritional yeast in the pesto.
high proteinHigh protein
Increase the protein content by adding a cup of cooked quinoa or edamame to the zoodle mixture.
quickQuick
To save time, use a high-quality store-bought pesto, but be mindful of the sodium content.
Why this is on our healthy list.
Rich in Plant-Based Protein
Tofu and cannellini beans provide a complete source of plant-based protein, which is essential for muscle repair, growth, and overall body function.
High in Fiber
With zucchini and cannellini beans, this meal is an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps you feel full and satisfied.
Low in Carbohydrates
Using zucchini noodles instead of traditional pasta makes this a great low-carb option, suitable for those managing blood sugar levels or following a low-carb diet.
Heart-Healthy Fats
The olive oil and pine nuts in the pesto provide monounsaturated fats, which are beneficial for heart health and can help reduce bad cholesterol levels.
Frequently asked questions
Yes, this is a very healthy dish. It's low in carbohydrates, high in plant-based protein from tofu and beans, and packed with vitamins and fiber from the vegetables. The homemade pesto uses healthy fats from olive oil.
