Zucchini Noodles with Marinara
A light and healthy take on a classic pasta dish. Fresh zucchini is spiralized into 'noodles' and topped with a simple, homemade marinara sauce with no added sugar. It's a perfect low-carb, gluten-free side.
For 4 servings
Prepare the zucchini noodles.
Using a spiralizer, turn the zucchini into noodles. Place them in a colander in the sink, sprinkle lightly with salt, and toss. Let them sit for 15-20 minutes to draw out excess water.
TIPThis step is crucial to prevent your final dish from becoming watery. Don't skip it!Start the marinara sauce.
- Heat 2 tbsp of olive oil in a saucepan over medium heat.
- Add the chopped onion and cook until softened and translucent, about 5-7 minutes.
- Add the minced garlic and cook for another minute until fragrant.
Simmer the sauce.
- Pour in the pureed tomatoes, add the dried oregano, salt, and black pepper.
- Bring the sauce to a gentle simmer.
- Reduce the heat to low, cover, and let it cook for 15-20 minutes, allowing the flavors to meld and the sauce to thicken slightly.
- Once thickened, stir in the fresh basil.
TIPA longer, slower simmer develops a deeper, richer flavor in the sauce.Cook the zucchini noodles.
Gently squeeze the zucchini noodles to remove any remaining water and pat them dry with a paper towel. Heat a large, dry non-stick skillet over medium-high heat. Add the zoodles and cook, tossing frequently, for just 1-2 minutes until they are tender-crisp.
TIPBe careful not to overcook the zoodles, as they can quickly become mushy. They should still have a slight bite.Serve the dish.
Divide the cooked zucchini noodles among four bowls. Top each portion with a generous amount of the homemade marinara sauce and sprinkle with grated parmesan cheese before serving.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best flavor, use ripe, in-season tomatoes for your sauce.
- 2If you don't have a spiralizer, you can use a julienne peeler or a standard vegetable peeler to create ribbons.
- 3To add a bit of richness to the sauce, you can add a splash of balsamic vinegar at the end of cooking.
- 4The marinara sauce can be made ahead of time and stored in the refrigerator for up to 4 days.
Adapt it for your goals.
Spicy
Add 1/2 teaspoon of red pepper flakes along with the garlic for a spicy kick.
veganVegan
Omit the parmesan cheese or replace it with a sprinkle of nutritional yeast for a cheesy flavor.
high proteinHigh protein
Stir 1 cup of cooked lentils or white beans into the marinara sauce during the last 5 minutes of simmering.
quickQuick
For a faster version, use a high-quality store-bought marinara sauce that is low in sodium and has no added sugar.
Why this is on our healthy list.
Excellent Low-Carb Alternative
Zucchini noodles are a fantastic substitute for traditional pasta, offering a similar texture with a fraction of the carbohydrates, ideal for low-carb and ketogenic diets.
Rich in Antioxidants
Tomatoes are a great source of lycopene, a powerful antioxidant linked to reducing the risk of heart disease and certain cancers.
High in Fiber and Water
Zucchini is composed of over 90% water and is rich in dietary fiber, which aids in digestion, promotes satiety, and helps maintain a healthy gut.
Supports Healthy Vision
Zucchini contains Vitamin A and other antioxidants like lutein and zeaxanthin, which are beneficial for eye health.
Frequently asked questions
Yes, it is very healthy. It's a low-calorie, low-carb, and gluten-free dish packed with vitamins and fiber from the zucchini and tomatoes. The homemade sauce avoids added sugars and excess sodium.
