March 7, 2018

Zucchini Noodle Pasta Primavera

If you want a healthy, vegetable filled dinner, you've gotta try this.
Serves 4

Zucchini Noodle Pasta Primavera! This healthy vegan pasta primavera is a gluten-free, grain-free dish and is so delicious! 

If you’re looking for an excuse to eat your veggies, here ya go. This dish is almost entirely made out of vegetables and the perfect thing to eat when you are craving comfort food but also healthy.

Are we still into spiralizing things? I admit that mine has been hanging out in the basement for the last few months, but once I brought it out of hibernation to make this dinner, I found myself turning to it over and over again.

This vegan pasta primavera recipe is perfect for a healthy, light dinner

I’ve been trying to eat more vegetables and recipes like this make it so easy. One area of research that I’m always interested in learning more about is longevity and chronic disease prevention. It’s why I’m such a big fan of the blue zones and plant-based diets. Research shows over and over again that those who eat less animal protein and more vegetables not only have a reduced incidence of most chronic diseases, they also live longer.

I’m also intrigued by the idea of fasting/intermittent fasting and aging. You know I’m not a fan of counting calories and I’ve let intuition be my guide for almost the past decade. Still, I’m trying to learn more about this subject and what the conclusions say.

Are you interested too? I’ve been thinking about doing a few posts about the connection between plant-based nutrition and longevity. Is this something that we feel like we understand or something we’d like a deeper dive into?

Skillet of zucchini zoodles with vegetables and herbs

Zucchini Noodle Pasta Primavera

Whatever your dietary pattern, you are going to love this simple vegan pasta primavera recipe. I spiralized the zucchini and the squash and then peeled the carrot and thinly sliced the bell pepper. My spiralizer isn’t hearty enough to withstand spiralizing a hard carrot and it was just as easy to peel it. Same goes for the pepper. My knife skills are much faster then attaching the pepper to the spiralizer.

When you make this, get all of the vegetables ready ahead of time as it cooks really fast. Since this is an almost all-vegetable meal, I think it benefits from a shaving of parmesan cheese at the end. I know I just talked about the benefits of a plant-based diet but adding a little cheese really made this one come to life.

If you are vegetarian, then I recommend doing that. If not, then I recommend maybe a little pesto, cashew cream or bit of non-dairy butter? Just something to bring everything together in a light sauce. The leftovers don’t keep well, so I’d only plan on cooking what you plan on eating.

For a heartier pasta primavera, you can add in cooked spaghetti noodles (we did this one night with a little cashew cream and parmesan cheese and it was delicious) or some white beans.

Skillet of zucchini noodles with primavera and garnishes

Fork curling and eating the zucchini noodle primavera

More One Pot Dinner Recipes:

One Pot Tomato Orzo Pasta
One Pot Pasta Puttanesca
One Pot Vegan Chili Mac
One Pot Vegetable Pasta
Sheet Pan Spicy Tofu and Vegetables

 

If you try this vegan pasta primavera recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #delishknowledge . I absolutely love seeing your creations. Happy cooking!

Print
skillet of zucchini noodles with primavera

Zucchini Noodle Pasta Primavera

  • Author: Alex Caspero
  • Prep Time: 15 minutes
  • Cook Time: 10 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: dinner
  • Method: Stove top
  • Cuisine: Italian, American

Description

Zucchini Noodle Pasta Primavera! This vegan, gluten-free, grain-free dish is so delicious! If you want a healthy, vegetable filled dinner, you’ve gotta try this.


  • Author: Alex Caspero
  • Prep Time: 15 minutes
  • Cook Time: 10 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: dinner
  • Method: Stove top
  • Cuisine: Italian, American
  • Author: Alex Caspero
  • Prep Time: 15 minutes
  • Cook Time: 10 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: dinner
  • Method: Stove top
  • Cuisine: Italian, American
Scale

Ingredients

  • 3 tablespoons olive oil
  • 4 cloves garlic cloves, thinly sliced
  • 2 carrots, spiralized or thinly sliced
  • 1 red bell pepper, spiralized or thinly sliced
  • 1 cup broccoli florets
  • 1 cup cherry tomatoes, halved
  • salt/freshly ground pepper
  • 2 zucchini, spiralized
  • 2 yellow squash, spiralized
  • 1/4 teaspoon red pepper flakes
  • 1/2 cup chopped fresh basil
  • 1/4 cup grated Parmesan cheese (optional)

Instructions

  1. In a large skillet over medium-high heat, heat the olive oil. Saute the garlic for 1-2 minutes until fragrant. Add the carrot and bell pepper noodles, broccoli and cherry tomatoes and stir gently. Allow to cook for 3-4 minutes until the noodles begin to become tender. Season and salt/pepper.
  2. Add the zucchini and yellow squash noodles. Toss everything together and cook for another 3-4 minutes. Add the red pepper flakes and season again with salt and pepper.
  3. Remove from the heat. Add in the basil and Parmesan (if using), toss one last time and serve.

Nutrition

  • Serving Size: 1 serving
  • Calories: 170
  • Sodium: 100 mg
  • Fat: 13 g
  • Saturated Fat: 2 g
  • Carbohydrates: 14 g
  • Fiber: 4 g
  • Protein: 3 g

did you make this?

Tag @delishknowledge on Instagram and hashtag it #delishknowledge

zucchini noodle primavera

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Meet Alex Caspero

Alex Caspero is a Registered Dietitian, Plant-Based Chef and Yoga Instructor. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.

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  1. I can’t wait to try It! My doctor says I need to change my diet and so I’m trying more plant based recipes. Thank You.

  2. Awwwwsome!! I would love more gluten free options and plant based ideas. Your blog rocks!