Everyone now knows the noodles, the famous Chinese spaghetti made of flour and water. But what if I told you that in this recipe, the noodles are the vegetables themselves in linguine form? Would you believe it? The magic is the spiral vegetable slicer that offers the possibility to transform seasonal vegetables into real vegetarian or vegan style dishes for all those who want to follow a healthy and balanced diet! The recipe is embarrassingly easy, slice the vegetables, then stew them in a pan with a simple but tasty dressing based on soy sprouts ready in less than half an hour. Moreover, this food has the advantage of helping our body lower cholesterol, and it is highly recommended both during menopause and for those who want to maintain a low-calorie diet. In short, a different alternative from the usual to vary your lunch or your dinner, especially if you are looking for lighter and more genuine meals. To this base, which you can also consider as a rich side dish, you can then add your favorite protein, whether it is plant-based like tofu or animal origin like salmon or shrimp sautéed for a few minutes along with the vegetables. Try them because you will fall in love with them!
If you are looking for recipes in line with a healthy and nutritionally varied lifestyle, try also these ideas for inspiration:
- Difficulty: Very Hard
- Cost: Very Cheap
- Preparation time: 25 Minutes
- Portions: 2-3 people
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Spring, Summer
Ingredients
⚠ THIS RECIPE INCLUDES ONE OR MORE AFFILIATE LINKS. The products I recommend are the same ones I use in my recipes; purchasing them through my blog supports me and my work, while it doesn’t cost you anything extra!
- 2 white zucchinis
- 2 carrots
- 150 g cherry tomatoes
- 1 golden onion
- 100 g soy sprouts
- to taste vegetable broth
- 2 tablespoons soy sauce
- 2 teaspoons capers (dried and ground)
- 3 tablespoons sesame seeds
- A few sprigs thyme (fresh)
- A few leaves mint
- to taste salt
- to taste mixed peppercorns
Tools
- 1 Peeler
- 1 Slicer
- 1 Knife
- 1 Pan
- 1 Lid
- 1 Wooden Spoon
Steps
Wash and trim both the zucchinis and the carrots. Peel the latter and reduce them along with the zucchinis into spaghetti or linguine, if you prefer, with the help of an electric spiral slicer.
I recommend interrupting the pressure of the pestle several times during the operation to obtain noodles that are not too long.
In a pan, soften the chopped onion for a couple of minutes over high heat with 3 tablespoons of oil and 2-3 sprigs of fresh thyme, but without burning it.
Add the zucchini and carrot noodles and let them flavor for another 2′ by adding a ladle of hot vegetable broth only if necessary and lowering the heat.
Add the quartered cherry tomatoes and the soy sprouts previously rinsed under running water*. Cover with a lid and let them wilt for 10′.
After this time, remove the lid, splash with soy sauce, adjust the salt, but without exaggerating since soy sauce already has a high sodium content, and finally a grind of pepper to taste.
If the noodles dry out too much, add more hot broth as needed.
Flavor with a sprinkle of ground capers (optional step)**.
Stir, turn off the heat, and finish with a few leaves of mint and a generous handful of sesame seeds, even better if previously toasted.
Serve immediately or even at room temperature, they will still be good.
And voilà…zucchini and carrot noodles in a pan are ready to be enjoyed!
Bon Appétit from La Cucina di FeFè!
Storage
👉 Carrot and zucchini noodles are best consumed immediately, but you can store them in the fridge in suitable refrigeration containers for 2-3 days maximum. When serving, take them out of the fridge 1 hour before and revive them with a drizzle of oil.
Advice, notes, variations, and suggestions
🟣* Soy sprouts are very commonly used in oriental cuisine in numerous recipes but have also spread in Western culture for some years. They are available all year round and can be found either fresh or in glass jars. They are a versatile and light food that consequently enriches the dish with beneficial properties ranging from vitamins to mineral salts. However, they should be consumed sparingly (around 50 gr. per day) due to the high content of phytates, substances that hinder the absorption of nutrients, such as iron and calcium. They can also be a source of bacteria, so to prevent this risk, it’s not enough, but it is necessary to blanch them for at least 2-3′ if you decide to consume them in a salad, or cook them for a few minutes like in this recipe together with the vegetables.
🟣**Ground capers are a slightly elite flavoring product not easily found that I purchased on a trip to Lipari. In the ingredients section, you can buy a different brand or, if you prefer, you can simply omit it or replace it with a handful of good desalted capers.
🟣For a nutritionally complete dish, you can add tofu cubes rich in vegetable proteins or a diced fresh salmon for an omnivore version in the last 5′ of cooking.
FAQ (Frequently Asked Questions)
Can I replace the soy sprouts?
Yes, you can use, for example, bean sprouts, especially the Mungo, Azuki, and local Borlotto varieties, or wheat sprouts, both available in the best supermarkets and hypermarkets, as well as specialized Asian and organic product stores.
