Spaghetti with zucchini

Zucchini Spaghetti – a quick and healthy delight

When thinking of a tasty, healthy, and quick dish, zucchini spaghetti is the perfect choice. This recipe is not only simple, but it is also packed with flavors and nutrients. With just a few ingredients, you can create a meal that will impress family and friends.

Preparation time: 10 minutes
Cooking time: 25 minutes
Total time: 35 minutes
Number of servings: 4

Ingredients

- 300 g spaghetti (choose your favorite type of pasta, but we recommend whole grain spaghetti for a healthier option)
- 2 small zucchinis (about 300 g, choose young, sweeter zucchinis with thin skin)
- 5 ripe tomatoes (you can also use canned tomatoes in the cold season)
- 1 tablespoon extra virgin olive oil (for an intense flavor and health benefits)
- 1 clove of garlic (fresh is key for a vibrant taste)
- Fresh basil (for an extra touch of flavor and freshness)
- Salt and white pepper to taste (white pepper is milder and pairs perfectly with the stars of the recipe)

Recipe History

Zucchini spaghetti is a perfect example of simple food that combines seasonal ingredients to create a delicious dish. This recipe reflects culinary traditions that emphasize the use of fresh, natural ingredients, making it a popular choice among those pursuing a healthy lifestyle. Zucchini, with its fine texture and delicate taste, blends perfectly with tomatoes and basil, creating a symphony of flavors that delights the taste buds.

Step by step for a perfect recipe

Step 1: Preparing the ingredients

1. Cleaning and chopping: Start by washing the zucchinis and tomatoes well. Cut the zucchinis into small cubes so they cook evenly. The tomatoes can be diced, and if you prefer a finer texture, I recommend peeling them before cutting. The garlic clove should be minced to release its flavors.

Step 2: Cooking the ingredients

2. Sauté the garlic: In a pan, heat the olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until golden, being careful not to burn it, as it will give a bitter taste.

3. Add the zucchinis: Immediately after, add the chopped zucchinis and mix well. Cook for 5-7 minutes until they become slightly translucent and release their juice.

4. Boil the tomatoes: In a separate pot, add the diced tomatoes and boil for 4-5 minutes. This step will help release the juice from the tomatoes, turning them into a delicious sauce.

5. The perfect combination: Once the tomatoes have boiled, lightly mash them with a fork and add them over the zucchinis. Let the mixture simmer for about 20 minutes, stirring occasionally to integrate the flavors.

Step 3: Preparing the pasta

6. Boil the pasta: In a large pot of salted water, cook the pasta according to the package instructions. Make sure to cook it al dente to maintain a pleasant texture.

7. Combine the pasta with the sauce: Once the pasta is ready, drain it and add it directly to the pan with the zucchini and tomato sauce. Mix well, leaving everything on the heat for 2 minutes to allow the pasta to absorb the flavors.

Step 4: Serving

8. Finalizing the dish: Taste and season with salt and white pepper to preference. Finally, add freshly chopped basil for an extra touch of freshness.

9. Serving: Plate the spaghetti and sprinkle grated Parmigiano on top for a flavorful touch. You can decorate with a few whole basil leaves for an elegant appearance.

Practical tips

- Variability: If you want to add a splash of protein, you can include sautéed chicken or shrimp. You can also experiment with other vegetables, such as bell peppers or mushrooms.
- Sauce variations: Instead of fresh tomatoes, you can use tomato sauce or even concentrated tomato paste, but make sure to adjust the amount of salt accordingly.
- Whole grain pasta: Choose whole grain pasta for a higher fiber and nutrient intake that will keep you full longer.

Nutritional information

This recipe is not only delicious but also healthy! Each serving has approximately 350-400 calories, depending on the type of pasta used. Zucchini is an excellent source of vitamins A and C, while tomatoes are rich in lycopene, a powerful antioxidant. Olive oil brings healthy fats, and basil has anti-inflammatory properties.

Frequently asked questions

1. Can I use gluten-free pasta?
Yes, you can use gluten-free pasta, such as those made from rice or corn.

2. Can leftovers be stored?
Yes, you can store leftovers in the refrigerator in an airtight container for 2-3 days. Reheat in the microwave or on the stove with a little water.

3. What drinks pair well with this dish?
A fresh green salad and a glass of dry white wine are ideal accompaniments to complete the meal.

Personal note

For an Italian twist, I recommend adding some black olives or capers to the zucchini sauce. These will bring a savory flavor and interesting texture, turning the dish into a true delicacy.

Now that you have all the necessary information, all that’s left is to start cooking! Zucchini spaghetti is the perfect choice for a quick and healthy dinner, full of flavor. Enjoy!