• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

FatFree Vegan Kitchen

Simply delicious oil-free vegan recipes

  • Recipe Index
    • Recipes by Category
    • Recipes by Tag
    • Recipe Box
  • About Me
    • Press
  • NewsBites
  • Shop!
  • Website

Zucchini “Noodles” with Sesame-Peanut Sauce

April 19, 2013 By Susan Voisin 92 Comments
Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. Privacy Policy.

Jump to Recipe Pin Recipe Share on Facebook

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.

Zucchini Noodles with Sesame Peanut Sauce

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.

Paderno World Cuisine Spiralizer in Action

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

Zucchini Noodles with Sesame-Peanut Sauce
4.84 from 6 votes
Print Pin SaveSaved! Add to Recipe BoxGo to Recipe Box

Zucchini "Noodles" with Sesame-Peanut Sauce

Gluten Free
Soy Free
Sugar Free
Spiralized zucchini stands in for pasta in this ultra-lite dish, while peanut butter, garlic, ginger, and a touch of sesame oil create a burst of flavor. Make it more filling by adding a legume such as edamame or chickpeas or cubes of baked tofu.
Prep Time 20 minutes minutes
Total Time 20 minutes minutes
Servings 2
Author Susan Voisin

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
Prevent your screen from going dark

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

The 1/4 teaspoon of sesame oil per serving adds substantial flavor and only 10 calories and 1.25 grams of fat, but you can reduce it by half if necessary.
One serving is 2 Smart Points on the Weight Watchers Freestyle program. If you replace the peanut butter with a tablespoon of peanut powder mixed with a little water, a serving is 1 point.
Nutrition Facts
Zucchini "Noodles" with Sesame-Peanut Sauce
Amount Per Serving (1 serving)
Calories 116 Calories from Fat 51
% Daily Value*
Fat 5.7g9%
Sodium 237.5mg10%
Carbohydrates 12.3g4%
Fiber 3.8g16%
Sugar 5.8g6%
Protein 5.5g11%
* Percent Daily Values are based on a 2000 calorie diet.

Nutritional info is approximate.

Have you made this recipe?Mention @SusanFFVK and tag #fatfreevegankitchen in your photos on Instagram.
Share on Facebook Pin This Recipe Share by Email

Please pin and share!

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.

Enjoy!

Susan

 

This post contains Amazon affiliate links to products I use. When you buy something through them, I receive a commission that helps support this site. Thanks for your purchase!

Filed Under: Main Dishes, Recipes, Salads, Side Dishes Tagged With: Eat-to-Live, Gluten-free, Higher-fat, KISSS, Ridiculously Easy Thirty Minute Vegan Recipes, Soy-free, Under 200, Weight Watchers Points, Zucchini and Summer Squash

Sign up for our newsletter for updates on recipes and more!

Previous Post: « Chickpea Flour Omelets with Asparagus
Next Post: Superfoods Soup »

Reader Interactions

Comments

  1. Korine

    April 19, 2013 at 12:54 pm

    VERY interesting! I want one of those spiralizers… 🙂

    So you don’t cook the zucchini at all?? Definitely trying this… Thank you!

    Reply
  2. Linda

    April 19, 2013 at 1:00 pm

    Hi 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 🙂

    Reply
    • Susan Voisin

      April 19, 2013 at 1:58 pm

      Hi 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

      Reply
      • Carol

        April 19, 2013 at 10:11 pm

        I’m allergic to nuts. Any idea to replace the peanut butter. BTW, the spiralizer costs about U$ 125,00 in Brazil… so sad.

        Reply
        • Susan Voisin

          April 20, 2013 at 9:23 am

          Are 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.

          Reply
  3. janet @ the taste space

    April 19, 2013 at 1:17 pm

    Zucchini noodles for the win! They are also my favourite non-pasta noodle and I guiltlessly pair them with richer sauces. This looks delicious. 🙂

    Reply
  4. Michelle @ Eat Move Balance

    April 19, 2013 at 1:19 pm

    I 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!

    Reply
  5. Anne-Marie

    April 19, 2013 at 1:38 pm

    Courgette 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

    Reply
  6. heidi

    April 19, 2013 at 1:39 pm

    I 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.

    Reply
  7. moonwatcher

    April 19, 2013 at 1:56 pm

    This 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

    Reply
  8. luminousvegans

    April 19, 2013 at 4:08 pm

    Looks 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.

    Reply
  9. Patrícia

    April 19, 2013 at 4:18 pm

    Hi Susan, loved the ideia! I’ll put that machine on my wish list, it´s so cool! 🙂

    Reply
  10. Connie Fletcher

    April 19, 2013 at 6:52 pm

    It’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!

    Reply
  11. Judy

    April 19, 2013 at 7:22 pm

    What 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.

    Reply
    • Susan Voisin

      April 19, 2013 at 7:35 pm

      I’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. 🙂

      Reply
  12. Sam

    April 19, 2013 at 7:46 pm

    Hello 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

    Reply
    • Susan Voisin

      April 20, 2013 at 9:39 am

      Hi 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.

      Reply
    • Nancy Nurse

      April 28, 2013 at 9:03 am

      Well, 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! 🙂

      Reply
  13. Caralyn @ glutenfreehappytummy

    April 19, 2013 at 8:32 pm

    What 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:)

    Reply
  14. Kari @ bite-sized thoughts

    April 20, 2013 at 12:42 am

    I 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.

    Reply
  15. Rachel Cotterill

    April 20, 2013 at 8:59 am

    I’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.

    Reply
    • Susan Voisin

      April 20, 2013 at 11:30 pm

      Rachel, I’m doing 4:3, which is why I created this recipe. Stay tuned–I’ll probably be posting more very low calorie recipes.

      Reply
  16. VeganYinzer

    April 20, 2013 at 10:23 am

    This really looks wonderful. I love finding new uses for raw zucchini.

    Reply
  17. Karmalily

    April 20, 2013 at 10:25 am

    I 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.

    Reply
  18. Rachel (teacher-chef)

    April 20, 2013 at 8:07 pm

    LOVE 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

    Reply
  19. Carol Schweppe

    April 20, 2013 at 11:24 pm

    I 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!)`

    Reply
  20. Barbara

    April 21, 2013 at 1:34 pm

    Thank 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 🙂

    Reply
    • Susan Voisin

      April 21, 2013 at 2:40 pm

      Thanks, 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.

      Reply
  21. Alissa - Not Just Apples

    April 22, 2013 at 8:21 am

    I 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!

    Reply
  22. Lori

    April 23, 2013 at 3:55 pm

    What else do you use the sprializer for?

    Reply
  23. Coffee Girl

    April 24, 2013 at 7:12 am

    Hi!

    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.

    Reply
  24. Melissa

    April 24, 2013 at 6:40 pm

    I 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.

    Reply
  25. Sofia

    April 26, 2013 at 7:26 am

    LOVED 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/

    Reply
    • Susan Voisin

      April 26, 2013 at 8:04 am

      Thanks 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!

      Reply
  26. Cesare Raphael DiAngelo

    April 27, 2013 at 11:45 pm

    My 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.

    Reply
  27. Teresa

    May 3, 2013 at 10:17 am

    Wow, 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.

    Reply
  28. debalou3

    May 5, 2013 at 9:30 am

    OMG…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. 🙂

    Reply
  29. Denise

    May 7, 2013 at 2:20 pm

    I made this for lunch and it was absolutely delicious. I add a handful of chopped cilantro, green onions, and chopped peanuts on top.

    Reply
  30. Lisa

    May 7, 2013 at 4:00 pm

    I 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!

    Reply
  31. Brooke

    May 7, 2013 at 11:36 pm

    Tried 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.

    Reply
  32. Jen

    May 9, 2013 at 9:40 pm

    I 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!

    Reply
  33. Yvonne S

    May 10, 2013 at 9:19 am

    This 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. 😉

    Reply
  34. Linda

    May 17, 2013 at 12:04 am

    This 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.

    Reply
  35. Karen

    May 21, 2013 at 9:45 am

    What 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.

    Reply
  36. nancy

    May 21, 2013 at 8:24 pm

    I 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!

    Reply
  37. Carol

    May 27, 2013 at 1:50 am

    Hi 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!

    Reply
    • Susan Voisin

      May 27, 2013 at 12:23 pm

      Hi 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!

      Reply
  38. Nicole @InfiniteLittlePleasures

    June 5, 2013 at 3:19 am

    Great post! I featured it in my blogpost here: http://infinitelittlepleasures.blogspot.com/2013/05/east-meets-west.html 🙂

    Reply
  39. Tanya

    June 9, 2013 at 10:33 am

    Had 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!

    Reply
  40. MaryBeth Smith

    June 9, 2013 at 4:45 pm

    WOW, 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.

    Reply
Newer Comments »

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Welcome to My Kitchen!

Susan VoisinI'm Susan Voisin, and I love creating delicious whole foods plant-based dishes with no added oil. Be sure to follow me on Facebook and Instagram.
  • Bloglovin
  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter

Find It Fast

  • Instant Pot Recipes
  • Ridiculously Easy Recipes
  • Weight Watchers Recipes
  • Recipes by Tag (ingredient, gluten-free, etc.)
  • Complete Recipe Index

Find a Recipe

Allergens

All of my recipes are vegan, dairy-free, and fish free. To find recipes free of other allergens, click on an icon below.

Gluten FreeNut FreeSugar FreeSoy Free

Footer

  • Bloglovin
  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter
  • YouTube

Photos, original recipes, and text © Susan Voisin. All rights reserved. Do not republish content without permission.

Nutritional information is approximate and is not guaranteed to be 100% accurate. This site has no affiliation with Weight Watchers™️ and cannot guarantee accuracy of Points™️.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Copyright © 2024 · Susan Voisin · Privacy Policy· Log in