Pasta Power: raw vegan guilt-free comfort food

Raw pasta?  You bet.  I’ve made raw pasta from zucchinis, carrots and coconut flesh.

This version uses zucchinis (aka summer squash, courgette) for the pasta.  A few health benefits of the zucchini:

  • Very low calorie at 17 calories per 100g, moderately rich in folates and high in potassium – useful in weight reduction, cell division and reducing blood pressure
  • No saturated fats or cholesterol.
  • Zucchini peel is rich in dietary fibre, helping to reduce constipation and protect against colon cancer.
  • Golden-skinned zucchinis are rich in flavonoids and antioxidants such as carotenes, lutein and zea-xanthin.
  • Fresh pods are rich in vitamin A and C, with moderate traces of B-complex vitamins thiamin, pyridoxine, riboflavin and minerals like iron, manganese, phosphorus, and zinc.

This member of the squash family has smooth tender skin, high water content and small seeds in their flesh.  A versatile vegetable, they can be consumed raw or cooked.  In the raw, they can be sliced and added to salads or grated into raw patties.  When I do actually ‘cook’, I throw grated zucchini into chocolate muffins, top pizzas with them or roast them in the oven with herbs and spices.

Raw Zucchini Pasta and Marinara Sauce

Zucchini Noodles

2-3 raw unpeeled zucchinis (aka courgettes)

Cut the ends off the zucchini.  Use a veg peeler or spiralizer to make noodles.

Marinara Sauce

½ cup sundried tomatoes (reserve some oil)
1 cup almonds (soaked the night before)
1 heaped tbs tomato paste
½ red capsicum, chopped
½ cup dried basil
1 tbsp finely chopped onion
1-2 garlic cloves, minced
1 Tbsp fresh lemon juice
1 tsp sea salt
Optional: 1/4 tsp dried chili flakes

Puree all ingredients together in either a food processor or blender until creamy.  Add more water if the mixture is too thick.

This recipe easily serves 4. Oh, and I sprinkled sprouted buckwheat on top for some crunch.

The marinara sauce packs a heck of a lot of flavour, and the nuts give it a thick consistency.

It can double as a dip for vegetable crudites or as a spread on toasted bread.  There’s no nutritional yeast in the sauce, however it tastes quite ‘cheesy’ – reminiscent of a sundried tomato infused cheese.

You could also use a melon baller to shape the thick sauce into balls a la meatballs.

Pasta is a widely popular dish – for ages I went without as I did not know of a healthier alternative.  Now you can put plenty on your plate without feeling plump at the end of it!

raw vegan zucchini pasta

raw vegan zucchini pasta

2 thoughts on “Pasta Power: raw vegan guilt-free comfort food

  1. Pingback: Vegan in the Valley: A Visit to Swan Valley Vegetarian Cafe

  2. Pingback: Vegan in the Valley: A Visit to Swan Valley Vegetarian Cafe | freshbyfriska

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