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Zucchini noodles

🍳 5 min

🔥 60 cal

✍️ by Taisiia Dobrozorova

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0 votes

Zucchini noodles

2 g

Proteins

2 g

Carbs

5 g

Fats

Servings

If I had to choose from all possible foods, only one, it would be pasta! There are dozens of variations of this dish, from classical ones with tomatoes and cheese to fusion sweet interpretations. In summer and autumn, zucchini noodles are added to this list. It's a perfect recipe for those who care about healthy nutrition and try to eat less simple carbs. The dish undergoes almost no heat treatment, which means that zucchini stores its supply of vitamins C, B, and A, as well as potassium, fiber, phosphorus, and calcium. The zucchini season lasts quite a long time, and this recipe is quite simple. Let's discuss all processes one by one.

4 ways to make zucchini noodles or zoodles?

To make pasta for two, you will need one large zucchini. After you wash it, you need to cut it into thin strips, and there are several methods to do that:

With spiralizer

If you have this kitchen device and it has been gathering dust in the pantry for a long time - its time has come! It is the ideal tool for vegetable noodles. Place zucchini in the spiralizer, positioning the flat end against the blade and using the pronged disk to keep the other end in place. Turn the crank and watch your “curly” vegetable noodles pile up.

With a peeler

The great thing about the julienne peeler is that you likely already have one. Usually, you use it to clean vegetables from a peel, but it's also perfect for the thinnest, straighter slices of zucchini noodles. Cut one side of zucchini flat and hold it in your non-dominant hand. Place the peeler at one end of the vegetable and pull it apart from one end to the other.

Of course, peeling takes a little longer than spiralizing since it's a more manual process. The peeler blades dull over time, which can also be a problem.

With a sharp knife

This method has a couple cons. and, in my opinion, is the most dangerous way, as you can cut yourself. Therefore, if you have no experience in the kitchen and rarely cook something, avoid this slicing method. Another disadvantage of manual cutting is that the pieces can turn out to be uneven.

To get thin stripes, first, place zucchini on a cutting board and slash it into flat slides. Then place the tip of the chef's knife on one end of the slide at a 45-degree angle. Gently push and pull the knife towards you in one motion. Raise the knife all the way off the board to remove a thin strip of zucchini.

With a mandoline slicer

This is my favorite way to cut vegetables and zucchini as well because slicing is fast and easy. Also, the stripes are more extended than if I use a julienne peeler, so they actually look like pasta. Proceed to slide the zucchini over the mandoline blades lengthwise to get the longest noodles possible.

The blades are super sharp, so I advise using a plastic holder or cut-resistant glove. You can also regulate the thickness if you have different blade options (usually, they come with the slicer).

How to cook zucchini noodles

Chopped zucchini contains more than 90% water, so it's important to make noodles al dente or even raw and save it's nutritious part. The key is to not overcook them – 10-12 min maximum! Otherwise, you'll get an untasted, watery, mushy pile of zoodles.

Squeeze zucchini out before cooking, and ring them out in paper towels. Use one of these methods below.

Eat raw

Zucchinis have the highest levels of antioxidants among other vegetables. Also, they contain vitamins such as A (40% in one cup, 223 grams) and C, B6, and small amounts of iron, calcium, zinc. The healthiest way to keep all that beneficial elements is to eat zoodles raw. You can add them to salads and mix them with other vegetables. Sprinkle them with lemon, olive oil, add salt and your favorite spices.

Baking

It's an extra effort method, and there's no "better taste" after. But if you like to bake – no problem. Spread zoodles on parchment paper placed on a baking sheet. Then put the sheet in preheated for 200° oven and roast about 10-12 minutes.

Boil

This is an al dente method I've told you about before. Prepare in advance a large bowl with ice and place it aside. Then bring a pot of water over high heat. Season boiling water with salt and place zucchini noodles inside for 1-2 minutes. Use tongs or a spider to immediately transfer the zoodles into the ice bowl. Without the ice part, zoodles won't be crispy.

Frying

Put zucchini noodles in a skillet, add natural avocado or olive oil. Toss them over medium heat for 1-2 minutes. Dress with soya sauce or lemon juice, salt, and pepper.

Microwave

Super easy method! Just take a glass bowl, and put your zoodles inside. Then place it in microwave and heat for 30 seconds. That's it! Do not add extra time to avoid overcooking.

What do zucchini noodles taste like

Zoodles do not have a specific or strong taste themselves, except for a mild sweetness. So you can add flavor with seasons or different sauces. Al dente and raw zucchini taste fresh and crispy. Even if they are called “noodles,” they have nothing to compare with pasta taste.

How to store zucchini noodles

You can store freshly sliced noodles in a fridge for 2-3 days. Just put them into a hermetically closed plastic or glass container. You can also line the container with a paper towel to avoid extra moisture. They are best stored without sauce, salt, and any other adding's.

Can you freeze zucchini noodles

I've learned from my personal experience not to try freezing zucchini noodles! Because instead of firm and crispy noodles, you'll get a watery mess. But if you decide to do so, here are a couple advices for you:

  • Make sure zucchini noodles are completely dry before you put them in a freezer.
  • Put dry zoodles into a heavy-duty freezer bag or airtight container
  • Make sure there's no air inside
  • You can press out air from a bag or suck it out with the help of a straw.

How long can you freeze zucchini noodles? I'd say up to 12 months the same as other summer vegetables, fruits, and berries. But try to eat them as soon as possible.

Zucchini noodles Recipe

Essential ingredients

  • Zucchini

    300 g (1 pieces)

  • Olive oil

    5 g (1 tsp)

  • Garlic

    3 g (1 tsp)

Ingredients to taste

Red pepper, Basil, Salt, Nuts

How to make

Please follow the next steps:

  1. 1

    Spiralize your zucchini into noodles.

  2. 2

    Make a few cuts so the noodles are not super long.

  3. 3

    Heat a skillet on medium heat.

  4. 4

    Add olive or vegetable oil. Once warm, put garlic and red pepper flakes (if using). Sauté for 30 seconds until garlic is fragrant.

  5. 5

    Place zucchini noodles and sauté for 3-4 minutes, stirring, until al dente.

  6. 6

    Remove from heat, and stir in basil leaves and salt.

  7. 7

    Top with toasted pine nuts or basil.

Weight Loss Tips

  • Vegetables such as eggplant, sweet and hot peppers, zucchini, and cucumber, are ideal for fat burning.

  • Opt for small or medium zucchini. Large veggies have a higher moisture content, so they'll release too much water. Long thin zucchini have fewer seeds and less juice. Also, choose zucchini with firm and smooth skin.

  • 20 minutes after each meal, have a glass of warm water. This both encourages you to eat less and aids digestion.

  • Cooking Method

    Sautéing

  • Recipe category

    Keto, Low-carb, Mediterranean, Vegetarian, Vegan

  • Recipe cuisine

    American

  • Tools

    Skillet, Spiralizer

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