Are you looking for a healthy and tasty meal that's quick and easy to make? Look no further than courgette noodles with pesto! This dish is not only delicious but also packed with nutrients that will keep you feeling full and energized. In this article, we'll give you the recipe for courgette (zucchini) noodles with pesto, along with calorie content, nutritional value breakdown, fun food hacks, additional vegetables to use, substitution list, alternatives for gluten-free, vegan, and suggest pairings.
Courgette Noodles with Pesto Recipe
- 4 courgettes
- 1 cup of basil leaves
- 1/2 cup of pine nuts
- 1/2 cup of grated Parmesan cheese
- 1/2 cup of olive oil
- 1 garlic clove
- Salt and pepper to taste
- Wash the courgettes and cut off both ends.
- Using a spiralizer or a julienne peeler, create noodles from the courgettes.
- In a blender or food processor, combine basil leaves, pine nuts, Parmesan cheese, olive oil, garlic, salt, and pepper. Pulse until smooth.
- In a large pan, heat up some olive oil over medium heat. Add the courgette noodles and cook for 2-3 minutes until they are tender.
- Pour the pesto sauce over the noodles and mix well.
- Serve hot and enjoy!
Calorie Content and Nutritional Value Breakdown
One serving of courgette noodles with pesto (about 2 cups) contains approximately 380 calories, 10 grams of protein, 11 grams of carbs, and 34 grams of fat.
Courgettes are rich in vitamins A and C, potassium, and fibre. They also have a low glycemic index, which means they won't cause a rapid spike in blood sugar levels.
Pine nuts are a good source of protein, healthy fats, and magnesium. They also contain antioxidants that can help reduce inflammation in the body.
Basil is loaded with vitamin K, which is essential for bone health, and also has antibacterial and anti-inflammatory properties.
Parmesan cheese provides calcium and protein, but it's also high in sodium and saturated fat. If you're watching your salt or fat intake, you can reduce the amount of cheese or use a low-sodium alternative.
Fun Food Hack: Make Courgette Noodles Without a Spiralizer
If you don't have a spiralizer, you can still make courgette noodles using a julienne peeler. Simply run the peeler down the length of the courgette to create thin, noodle-like strips.
Additional Vegetables to Use
You can add other vegetables to your courgette noodles with pesto to increase the nutrient content and add more flavour. Some good options include cherry tomatoes, roasted red peppers, sliced mushrooms, or sautéed onions.
If you don't have some of the ingredients on hand or want to make some substitutions, here are some options:
- Pine nuts: Walnuts, almonds, or cashews
- Parmesan cheese: Pecorino Romano or nutritional yeast (for vegan option)
- Basil: Spinach, arugula, or kale
Alternatives for Gluten-Free and Vegan
To make this dish gluten-free, use gluten-free pasta or zucchini noodles instead of courgette noodles.
To make it vegan, omit the Parmesan cheese and use nutritional yeast instead. You can also use a vegan pesto recipe that doesn't contain cheese.
Courgette noodles with pesto can be a meal on its own, but it also pairs well with other dishes. Here are some suggestions:
- Grilled chicken or shrimp
- Roasted vegetables
- Salad with a light dressing
- Crusty bread or garlic bread
In conclusion, courgette noodles with pesto is a tasty and nutritious meal that's easy to make and versatile. Whether you're looking for a quick lunch or a light dinner, this dish is sure to satisfy your cravings and keep you feeling healthy and energized. So why not give it a try today?
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