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.
Zoodles! Zucchini Noodles! Zuccachini (ok, I just made that last one up), whatever you call them- they have taken the healthy recipe game by storm.
I’ll admit, when I first heard of zucchini pasta, I wasn’t exactly running to the kitchen. Sure, I love zucchini, but I couldn’t fathom the idea of another pasta swap. Besides the fact that I cook more pasta than probably any other dish, most of the pasta swaps I’ve tried before have…. quite frankly sucked. And I say that in the nicest way.
Tofu noodles? Blech. Cooked bean sprouts? Yes, I’ve tried them, and they taste as disgusting as they sound. I assumed zucchini noodles would be more of the same.
But, since we know what happens when we ass-u-me, I tried them. And then I proceeded to eat the entire batch before anyone could even say- “I told you so”. Ha!
Well, joke’s on me because zucchini noodles are really, really good. Even to me, the pasta queen.
After trying a few different methods, I really recommend purchasing a spiralizer. If you’re going to be eating this often, it’s an inexpensive tool that cuts prep time by 1/2. Maybe even 2/3s.
There are a few different models on the market, but I prefer this Bitoni Spiralizer over other more expensive models. For only $30 you get three different blades to create endless noodle options: long strands, spiral slices, or wide, fat, noodles.
Of course, you can serve zucchini noodles raw but when I am eating them as a hot dish, I prefer them cooked. Heat your oven to 375 degrees F, toss the noodle strands with a smudge of olive oil and roast in a single layer for 10 minutes.
Prefer them au natural? That works too.
Whether or not you take the zoodle plunge, this lentil ragu has topped my list of favorite hearty sauces. The red lentils almost disappear when cooking, adding depth and richness to this simple bolognese. If you’re not quite ready for full on zucchini noodles, try this dish with 1/2 the zucchini and 1/2 cooked pasta.
Enjoy this healthy pasta swap! Let’s compare this to a normal serving of pasta with red sauce:
Whole Wheat Pasta with lentil ragu: 412 calories, 3g fat, 18g fiber, 20g protein, 34% daily value iron
Zucchini noodles with lentil ragu: 230 calories, 2.7g fat, 15g fiber, 15.5g protein, 26% daily value iron
Almost 1/2 the calories of regular pasta with similar fiber, protein and iron counts. Your choice- if you’re looking for a lower calorie pasta swap, zucchini noodles are it!
If you try this 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
Healthy pasta! Zucchini noodles with Lentil Bolognase. You’d never guess this meal was vegan!