Creamy Vegan Zucchini Pasta
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CREAMY VEGAN ZUCCHINI PASTA
Zucchini, also called courgette in the UK and France, makes its appearance in the spring and stays abundant until late autumn. Fried, baked or spiralled and eaten raw, there are so many different ways to enjoy zucchini.
One of my favourite cooking methods is shredded and sautéed with crushed aromatic garlic and spicy dried chili peppers. These ingredients combined transform the zucchini into a deliciously creamy pasta sauce.
I love eating this zucchini pasta in the spring and summer because it’s a lighter version of traditional pasta and you won’t feel stuffed afterwards.
This recipe is easy to prepare, so yummy that you will want to make it repeatedly.
HEALTH BENEFITS
Zucchini contains potassium, vitamins K and C and folic acid. Full of antioxidants, especially in the skin of the zucchini. They are also high in fiber, both soluble and insoluble fiber, great for healthy digestion.
Garlic is high in vitamins and minerals, but it’s definitely most famous for being an antibacterial. Consuming garlic daily can boost your immune system and work as a preventative measure against colds and influenza. Garlic is also anti-inflammatory and a great culinary addition for those with arthritis. It’s no wonder garlic has been used medicinally for thousands of years.
Chili Pepper contains vitamins A and C, calcium, phosphorus, iron, potassium, thiamine, riboflavin, and niacin, plus various antioxidants. They are an excellent digestive aid that helps to reduce inflammation in the digestive tract and improve the body’s ability to absorb nutrients. A daily dose of chili peppers can help boost your immune system and increases circulation while reducing inflammation.
HOW TO MAKE CREAMY VEGAN ZUCCHINI PASTA
This recipe is very simple and will be ready to eat in less than thirty minutes. To begin, you will need two medium-sized zucchinis per person. Shred the zucchini into a large bowl using a box grater.
Next, peel three cloves of garlic. Leave the garlic whole but crush them using the back of a knife and the pressure of your hand. Once the garlic cloves are flattened, add them to a preheated pan and sauté over low heat. At this point, you can add some chili pepper flakes if you like spice. Pay attention to not let the garlic burn.
Fill a large pot with water and bring it to a boil on high heat. It will be used to cook the pasta. I like using farfalle, the bow tie shape pasta. I find that it works well with this sauce, but you can use any pasta shape you as well as any type of grain including gluten-free.
Check on the garlic and stir in the shredded zucchini and half a teaspoon of salt. Turn up the heat to medium-high and cover. Let the zucchini sauté covered for about 10 minutes.
When the pasta water is boiling, add the pasta and a teaspoon of salt. Usually, for two people, half a box of pasta is perfect. For four people, add the entire package. Check the instructions for cooking time and set a timer.
While the pasta is boiling, continue to sauté and stir the zucchini until it reaches a creamy consistency. If it seems dry, add a little pasta water to it. At this point, you can remove the garlic and throw it away. Or, for optimal health benefits mash it into the zucchini sauce.
Once the pasta is ready, strain it and stir it into the zucchini sauce. Make sure to turn off the heat from the sauté pan so that you don’t overcook the pasta.
Serve and enjoy!
Hi I’m Michelle
I’m a certified nutrition specialist, herbalist, and plant-based recipe developer. I'm an ambassador for healthy living and clean eating promoting a diet free from processed foods.
Try out some of my healthy recipes or shop my limited-edition seasonal wellness remedies. I also offer 1:1 personalized nutrition coaching for anyone serious about transforming their health.