Vegan Zucchini Noodles
Healthy, because
Even smarter
Nutritional values
This dish is low in carbs but packed with healthy unsaturated fatty acids and cell-protecting vitamin E thanks to the pine nuts, olive oil, and walnut oil.
If you're not on a low-carb diet and want a more filling dish, feel free to substitute the zucchini noodles for whole wheat spaghetti.
(Percentage of daily recommendation)
| Calorie | 523 cal. | (25 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 43 g | (37 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.7 g | (26 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 6.9 mg | (58 %) | ||
| Vitamin K | 27.8 μg | (46 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.9 mg | (58 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 106 μg | (35 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 10.4 μg | (23 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 105 mg | (111 %) | ||
| Potassium | 1,067 mg | (27 %) | ||
| Calcium | 346 mg | (35 %) | ||
| Magnesium | 140 mg | (47 %) | ||
| Iron | 7.8 mg | (52 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 9.7 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 22 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 2 ozs Pine nuts
- 2 Radicchio
- 21 ozs Zucchini
- 1 garlic clove
- 2 Tbsps olive oil
- 1 organic lemon (Juice and zest)
- 2 Tbsps Walnut oil
- salt
- freshly ground peppers
- 4 Tbsps vegan Cheese (grated)
Preparation steps
Toast the pine nuts in a large frying pan until fragrant. Remove from heat and let cool.
Rinse the radicchio and cut into 1/2 inch wide strips. Rinse the zucchini and cut off the ends. Using a spiralizer, cut the zucchini into fine linguine strips.
Peel the garlic and chop finely. Heat the pan of pine nuts again and pour in the oil. Sauté the garlic with the radicchio for 1-2 minutes, then remove from heat and add the zucchini, lemon juice, lemon zest and walnut oil. Season with salt and pepper.
To serve, twist the zucchini noodles into a "nest", using a fork, and place on plate. Serve sprinkled with the pine nuts and cheese.
Comments