Zucchini noodles are spiralized zucchini, a stand-in for pasta in this ultra-lite vegan dish, with peanut butter, garlic, ginger, and a touch of sesame oil.
I’ve been more sedentary than usual and less inclined to pry myself away from the all the news on TV and create a new recipe. So it was lunchtime yesterday before I was finally able to drag myself off the couch and back into what I call “The Voisin Test-Kitchen.” I wanted something fresh and cold and under 200 calories, so I came up with this pasta salad that doesn’t use pasta.
When it comes to low-calorie pasta alternatives, I’ve come to rely on two options: packaged shirataki noodles (made from a type of yam) and strands of raw zucchini made with a spiralizer.
Of the two, I prefer the zucchini because it’s cheap, it’s unprocessed, it tastes better, and it has a less “gummy worm” texture. If you don’t have a spiralizer, you can get a similar effect by using a mandolin to shred the zukes or you can make “ribbons” using an ordinary vegetable peeler.
Though it has only 116 calories, this salad is higher in fat than most of my others because of the peanut butter and sesame oil. I’ve used the very minimum I could while still maintaining the delicious flavor of spicy Asian peanut sauces. If you’re watching your daily fat intake, you might want to eat it on a day when you’re not consuming other sources of fat. But if you’re looking for something light yet flavorful, do give it a try.
Zucchini "Noodles" with Sesame-Peanut Sauce
Ingredients
- 3 small zucchini about 16 ounces
- 1/2 red bell pepper shredded or julienned
- 1 tablespoon natural peanut butter
- 1/2 - 1 tablespoon water
- 1/2 tablespoon cider vinegar
- 1/2 tablespoon soy sauce, gluten-free tamari, or coconut aminos
- 1 - 2 cloves garlic pressed or minced
- 1/2 - 1 teaspoon sriracha or other chile sauce or red pepper to taste
- 1/2 teaspoon toasted sesame oil see note in nutrition data below.
- 1/2 teaspoon grated fresh ginger
Instructions
- Wash the zucchini well and trim off their ends. Use a spiralizer or a mandolin to turn the zucchini into “noodles.” Line a large serving bowl with paper towels or a clean tea towel. Place the zucchini noodles in the bowl along with the red bell pepper.
- In a small bowl, whisk the peanut butter with 1/2 tablespoon of water and all remaining ingredients. If the mixture is hard to combine, add up to another 1/2 tablespoon of water, but be careful not to make the sauce too runny.
- Remove the towels from under the zucchini noodles. Add the sauce and stir well to coat the noodles completely. Serve right away. (Leftovers can be refrigerated, but water from the zucchini may seep into the sauce, making it pool in the bottom of the bowl; stir well before serving.)
Notes
Nutritional info is approximate.
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Enjoy!
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Korine
April 19, 2013 at 12:54 pmVERY interesting! I want one of those spiralizers… 🙂
So you don’t cook the zucchini at all?? Definitely trying this… Thank you!
Linda
April 19, 2013 at 1:00 pmHi Susan,
Do you have a recommendation re: spiralizers? I couldn’t find one locally but can order from Amazon…..from no choices to too many choices. Thanks for all you do for we plant-eaters 🙂
Susan Voisin
April 19, 2013 at 1:58 pmHi Linda, here’s the link to the spiralizer I have. I have to say, I got it at a Big Lots (close-out store) for much less than it costs on Amazon, but that was many years ago: Spiralizer on Amazon
Carol
April 19, 2013 at 10:11 pmI’m allergic to nuts. Any idea to replace the peanut butter. BTW, the spiralizer costs about U$ 125,00 in Brazil… so sad.
Susan Voisin
April 20, 2013 at 9:23 amAre you allergic to seeds, too? If not, you could try tahini or sunflower seed butter.
Sorry about the price in Brazil! You could try the vegetable peeler option.
janet @ the taste space
April 19, 2013 at 1:17 pmZucchini noodles for the win! They are also my favourite non-pasta noodle and I guiltlessly pair them with richer sauces. This looks delicious. 🙂
Michelle @ Eat Move Balance
April 19, 2013 at 1:19 pmI have that same spiralizer, and love it. I think zucchini noodles make the best pasta substitute–we eat them all the time. The sauce in your recipe sounds delicious–can’t wait to try this!
Anne-Marie
April 19, 2013 at 1:38 pmCourgette noodles are great! This looks tasty and certainly a lunch idea I shall try. We’ve done a lovely Mimi Kirk recipe-pasta alla checca, which is a raw tomato ‘pasta’ dish, yummy! Thanks for all of your ideas! X
heidi
April 19, 2013 at 1:39 pmI made a similar recipe and subbed PB2 for the peanut butter to save fat calories since I also used sesame oil. PB2 is processed, so that may be a deal breaker for some, but the result was delicious.
Susan, thanks for your always-great, always-reliable recipes; I’ve printed and used so many!!
P.S. Janet, I bought my spiralizer on Amazon; it’s the same one pictured in Susan’s second photo, above.
moonwatcher
April 19, 2013 at 1:56 pmThis looks great, Susan! The photos are beautiful, and I love the look of the zucchini spirals especially. I will have to try something like this really soon.
I am with you on being careful not to overdoes on news reports, while also keeping a compassionate and attentive stance to those who are suffering directly, and how we might help ease that, even in the tiniest of ways. It’s a loss for all of us.
Thanks for sharing your thoughts on reacting to the tragedy in Boston, and for nurturing us all with a healthy beautiful meal.
xo
moonwatcher
luminousvegans
April 19, 2013 at 4:08 pmLooks like a great dish for the warmer weather. I wonder if I could use my food processor to shred the zukes….I don’t think it would look as nice as your spirals though. *sigh* another kitchen gadget I want now :-). This looks delicious.
Patrícia
April 19, 2013 at 4:18 pmHi Susan, loved the ideia! I’ll put that machine on my wish list, it´s so cool! 🙂
Connie Fletcher
April 19, 2013 at 6:52 pmIt’s getting to that time of year, isn’t it? The raw season….yum. This looks delish! Today hit 72 degrees…but tomorrow will struggle to hit 50…but this is definitely in my future!!! Thanks for the recipe!
Judy
April 19, 2013 at 7:22 pmWhat a wonderful dinner I had this evening. I had some brown rice left over so added some shredded carrot, finely chopped red pepper, a couple of sliced scallions and some roughly chopped peanuts. Then I made “THE SAUCE” and poured it over the hot rice. OMGoodness….it was deeelicious! I only added 1/4 tsp of Sriracha. (figured I could always add more if needed, but it was plenty for me). It took just a few minutes to put together and I was lucky enough to have all ingredients on hand. Now will have to get some zucchini and try the salad. Normally I will make a recipe exactly as it is written the first time around and then make my own changes. I will NOT be changing this recipe. It was “just right”. Thank you so much for sharing this recipe.
Susan Voisin
April 19, 2013 at 7:35 pmI’m so happy that you liked the sauce, Judy! I do have a bit of a “spice tooth” (and actually added a lot more to my bowl) so it’s good that you reduced the sriracha. 🙂
Sam
April 19, 2013 at 7:46 pmHello Susan,
I don’t have words to describe your Fat-Free Vegan Recipe site.
I have a couple of questions for you.
Q1. Where can I purchase colorful book describing all the recipes for Breakfast, Lunch, Dinner,, Snacks ( Fat-Free Vegan Recipes)?
Q2. How come you didn’t like Dr. McDougall’s health approach? What is so negative about you? I am trying to follow his plan and wondering whether I will loose it or gain excee weight later on?
Thanks. Have a nice evening.
Regards,
Sam
Susan Voisin
April 20, 2013 at 9:39 amHi Sam,
Unfortunately I don’t have a book at this time, but you can print all the recipes you like right from this blog.
I’m not sure where you got the idea that I don’t like Dr. McDougall’s plan. I’ve written positively about his latest book, The Starch Solution, and posted a recipe from it. I often take photos for the McDougalls and always enjoy their recipes. I don’t think you can go wrong on a balanced plant-based diet, as long as you don’t over- or under-eat.
Nancy Nurse
April 28, 2013 at 9:03 amWell, I can’t help but comment here – hope you don’t mind, Susan.
I attended Dr. McDougall’s Ten Day Live In Program and both my partner and I have had PHENOMENAL health benefits!! OMG, there is nothing like it!
I was experiencing daily angina attacks as well as heart palpitations, severe hip joint pain, knee pain from a horrible fall. For five years, I was in pain, especially at night. My cholesterol was close to 300, medium high B/P, my partner was experiencing severe gout attacks at a minimum of every 2-3wks. Within 24 hrs, my angina pain stopped and has not returned (my last attack was last June), all pains have completely gone! Even my diabetic neuropathy pains I started to experience are completely gone. (no, I wasn’t a diabetic, but started experiencing burning on the top of my feet). My cholesterol dropped 88 points in one week! B/P normal. My partners gout has never returned. We have both lost 0ver 40 pounds and our energy is soaring!
Honestly, at this point, I cannot think of one negative thing to say about it. Nothing, nada.
And just think of all of beautiful loving animals lives you saved from fear and torture. There is no need to animals, fat or dairy. We have been severely brain washed.
Susan has some wonderful recipes, fabulous website and most of her recipes, I believe, would be considered McDougall safe. Just replace the oils with veggie broth.
Thank you, Susan for allowing me to share my story! 🙂
Caralyn @ glutenfreehappytummy
April 19, 2013 at 8:32 pmWhat a tragic week it’s been indeed. I’m with you…I’ve been glued to the news. So incredibly sad. all we can do is send prayers and love. On a lighter note, this is a beautiful salad:)
Kari @ bite-sized thoughts
April 20, 2013 at 12:42 amI love these sorts of recipes and your version looks really fantastic. I also like having slightly higher fat sauces with noodles like these because it brings everything together – and the vegetable base keeps it light and fresh.
Weeks like these need recipes like these, in my view.
Rachel Cotterill
April 20, 2013 at 8:59 amI’ve seen a few people around the blogosphere trying out zucchini (or as I’d call it courgette) noodles. I have to have a go at this – I’m doing the 5:2 diet so I have some days when I really need a low-calorie alternative.
Susan Voisin
April 20, 2013 at 11:30 pmRachel, I’m doing 4:3, which is why I created this recipe. Stay tuned–I’ll probably be posting more very low calorie recipes.
VeganYinzer
April 20, 2013 at 10:23 amThis really looks wonderful. I love finding new uses for raw zucchini.
Karmalily
April 20, 2013 at 10:25 amI made this for lunch today, and it’s delicious! I added scallions as a garnish, and some baked tofu. It made a great, light lunch with a side salad.
Rachel (teacher-chef)
April 20, 2013 at 8:07 pmLOVE IT – You are like the 3rd person today that I have seen use that spiral thingy. I added it to my wedding registry (and if we don’t get it, I think I will have to buy one for myself for all those delicious summer veggies when we get home from our honeymoon). SO COOL – I need it now
Carol Schweppe
April 20, 2013 at 11:24 pmI made the zucchini noodles today & added a cup of chikpeas as well. Served it up as a light dinner. FABULOUS!!! Also made the Asparagus Omlette a couple days before but doubled it so we could both have 2 for lunch! Yummy!
Thanks for those 2 news hits for our menus. I have made the Heavenly Hashbrown Hash at least 5 times for us …ultimate comfort food. We eat the whole pan usually in one meal with a BIG salad! I’ve shared the recipe (& your website) with everyone I know. Everyone loves it, too.
Thank you for all your wonderful blogs & recipes…I’ve been a fan for over a year…got to you by way of John McDougall’s website!
Healthy in California,
Carol & Steve (2 vegan 65 yr. olds!)`
Barbara
April 21, 2013 at 1:34 pmThank you so much for this gorgeous recipe. I love zucchini noodles!
But I really would like to know where you buy these beautiful dishes, the noodles loom even more delicious in this beautiful bowl 🙂
Susan Voisin
April 21, 2013 at 2:40 pmThanks, Barbara! Both bowls in these photos were handmade locally. I hang out at crafts fairs and stores looking for good deals on dishes I think would photograph well. I’m glad you liked this one.
Alissa - Not Just Apples
April 22, 2013 at 8:21 amI love the idea of a spiralizer, but I haven’t invested in one yet – surely with the summer months ahead, when there’s lots of homegrown courgette/zucchini to be eaten, that would be a great time to have one in my kitchen!
Lori
April 23, 2013 at 3:55 pmWhat else do you use the sprializer for?
Coffee Girl
April 24, 2013 at 7:12 amHi!
I made this recipe yesterday and it was absolutely delicious! Too bad it didn’t look that good – I cut my zucchini with a peeler. There is absolutely no place in my tiny kitchen for another device.
I look forward to trying other recipes from your blog.
Melissa
April 24, 2013 at 6:40 pmI have never tried zucchini ribbons to replace spaghetti before until tonight. Dee-lish-ous! I did not even miss the pasta and was completely satisfied. Thank you Susan.
Sofia
April 26, 2013 at 7:26 amLOVED this recipe Susan – we just shared it on our weekly recipe round-up here: http://www.veggiefocus.com/blog/best-vegan-recipes-of-the-week-02/
Susan Voisin
April 26, 2013 at 8:04 amThanks so much, Sofia! I’m always happy when people share the right way, with a link rather than copying my recipe. I’m glad you liked it!
Cesare Raphael DiAngelo
April 27, 2013 at 11:45 pmMy response to senseless loss and destruction is the same as yours- create.
The irony of using a pressure cooker to kill and maim when it should be used to save and nourish must seem as a disordered inversion to you as to me. Rather than inflict more loss and destruction beyond our defense in this topsy turvy world where the public realm is secretized and the private realm invaded we must keep perspective to keep fear at bay and find the daily joy to create when and where we can. I’m off to a a 2nd experiment with rhubarb crisp the first being an unmitigated flop and turning to one of your bar recipes to help salvage the sauce.
Teresa
May 3, 2013 at 10:17 amWow, this is so yummy! It tastes better than any peanut thai sauce I’ve had. I bought the spiralizer and have to say thanks. What a clever way to substitute for pasta.
debalou3
May 5, 2013 at 9:30 amOMG…just made this!!! Any excuse to buy a new kitchen gadget and I am on it…saw this recipe and it sound yummy, and boy is it. I was amazed that the “noodles” really have the feel of real noodles. Will definitely make this again…and again. 🙂
Denise
May 7, 2013 at 2:20 pmI made this for lunch and it was absolutely delicious. I add a handful of chopped cilantro, green onions, and chopped peanuts on top.
Lisa
May 7, 2013 at 4:00 pmI make the same type of noodles but have never heard of a spiralizer. I use my citrus zester and run it with pressure down the sides of the zukes until I hit the very center with the seeds. Makes a perfect spaghetti sized “noodle.” Had some today with lightly steamed veggies topped with a raw ranch vegan rand dressing that uses cashews. FABOO!
Brooke
May 7, 2013 at 11:36 pmTried this tonight, but I used spaghetti squash instead of zucchini because that is what I had on hand. It was awesome! Thank you for sharing this recipe.
Jen
May 9, 2013 at 9:40 pmI made this for dinner tonight and my two year old cleaned his plate. 🙂 I didn’t have any bell pepper so I grated a carrot and chopped up some green onions. At the last minute I threw some fresh cilantro on top, since I had it in the refrigerator. This was delicious!
Yvonne S
May 10, 2013 at 9:19 amThis looks amazing! Is it time for lunch yet?! I debated between the padermo and benriner spiralizer a few months ago and ended up with the benriner. I can’t help but notice that your noodles look so round and plump, while my benriner produces very flat noodies. It may sound ridiculous, but it makes all the difference when trying to replace the traditional noodle experience with a healthier version for a picky man-child and 2 boys. 😉
Linda
May 17, 2013 at 12:04 amThis sounds delicious.
I bought a spiralizer a few years back for about $15 from a local grocery store (in Florida). It’s a Joyce Chen spiralizer and works great, and the price was right, too.
Karen
May 21, 2013 at 9:45 amWhat a fantastic recipe. I did my usual “what’s in the kitchen” modifications. I did not have bell pepper. I did add a little lime juice and chopped basil at the finish. It was fabulous. Next time I’ll make it with 4 zucchini so that we have even more to enjoy! I love previous posters’ ideas to add slivered carrots, peanuts, scallion, or chickpeas. I will have to try some of these. Thank you for another wonderful recipe that will become a regular meal at our house. Wonderful flavor in a low calorie density meal, perfect for our “lean” days, too.
nancy
May 21, 2013 at 8:24 pmI used a peeler that has a wavy blade. it cost $1.50 at the Asian market (99 ranch). this was my first raw meal and it was wonderful! my 5yr. old and fast food eating husband even enjoyed it!
Carol
May 27, 2013 at 1:50 amHi Susan,
Love your recipes! especially the zucchini noodles. Can you tell me where I can purchase one of those spiral cutters that you have? and also can the zucchini noodles freeze and not turn brown? I would love to make a batch of them and immediately freeze for future use. Thank you for the advice and look forward to seeing more new healthy recipes!
Susan Voisin
May 27, 2013 at 12:23 pmHi Carol, the spiralizer I use is available from Amazon. Here’s a direct link:
http://www.amazon.com/gp/product/B0007Y9WHQ/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B0007Y9WHQ&linkCode=as2&tag=fatfreevegank-20
As for freezing, I’m afraid zucchini totally turns to mush when frozen. These noodles are best when used right away. Wish I had better news for you!
Nicole @InfiniteLittlePleasures
June 5, 2013 at 3:19 amGreat post! I featured it in my blogpost here: http://infinitelittlepleasures.blogspot.com/2013/05/east-meets-west.html 🙂
Tanya
June 9, 2013 at 10:33 amHad this for lunch today…fabulous! I warmed in the the microwave for 30 sec just because and I think I loved it even more. Thank you for all you do!
MaryBeth Smith
June 9, 2013 at 4:45 pmWOW, this looks fantastic. I am going to have to get a spiralizer — I can tell that will be my new favorite kitchen toy. I have an absolutely HUGE zucchini in the vegetable crisper that I have been delaying dealing with — problem solved! Thanks for another great recipe.