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How To Make Perfect Vegetable Spaghetti
By Teresa Cutter
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What's great about it
I love making vegetable spaghetti for dishes such as Meatballs, Bolognese, Pad Thai or Laksa. This technique was taught to me when I first started my chef's apprenticeship in a French-influenced fine dining restaurant headed by executive chef Neil Jackson. A great alternative to traditional pasta, and they have the added benefit of being nutrient-dense and gluten-free. There are no nasties, just good vegetables and a healthy dose of fibre, vitamins and minerals.
I like to use firm vegetables such as zucchini, carrot, pumpkin, daikon radish, sweet potato or leek; no boiling required, cook in the pot with a bit of olive oil over low to medium heat for 5 minutes. Add a splash of stock for extra flavour if you like, finish with lots of freshly chopped garden herbs, and you have the most delicious spaghetti you've ever eaten. Toss through tomato-based or meat sauces like Bolognese, Napolitana or Tuna Puttanesca, stir through a spoon full of basil pesto or finish simply with a hint of Parmesan. Bon Appetite!
GREEN ZUCCHINI SPAGHETTI
Time 5 minutes
Serves 2
500 g - 4 zucchini, cut into thin strips on a mandolin or julienne peeler
black pepper + freshly chopped parsley and a squeeze of lemon.
Saute zucchini in a pan over medium heat with a little olive oil.
Season with a little lemon, sea salt and black pepper.
Add fresh herbs if you wish.
Divide between serving plates and serve with bolognese, roasted salmon or basil pesto.
Enjoy.
ORANGE PUMPKIN SPAGHETTI
Time 5 minutes
Serves 4
750 g - 1 butternut pumpkin, peeled and cut into thin strips on a mandolin or julienne peeler
black pepper, fresh herbs + a squeeze of orange juice + spinach leaves
Saute pumpkin in a pan over medium heat with a little olive oil for 3 minutes, alternatively
blanch for 1 minute in boiling water, then drain.
Season with a little orange zest, olive oil, sea salt and black pepper.
Add fresh herbs and baby spinach leaves if you wish.
Divide between serving plates and top with grilled chicken breast, grass-fed beef or fish
Enjoy.
LEEK SPAGHETTI
Time 5 minutes
Serves 2
160 g - 2 leeks, cut into thin strips with a knife
of black pepper + freshly chopped parsley and a squeeze of lemon.
Saute leek in a pan over medium heat with a little olive oil until tender.
Season with a little lemon, sea salt and black pepper.
Add some green peas, asparagus, spinach and fresh herbs if you wish.
Divide between serving plates and serve with fish or chicken.
Enjoy.
CARROT SPAGHETTI
Time 5 minutes
Serves 4
4 carrots, cut into thin strips on a mandolin or julienne peeler
black pepper + freshly chopped parsley and a squeeze of lemon.
Saute carrots in a pan over medium heat with a little olive oil.
Season with a little lemon, sea salt and black pepper.
Add fresh herbs if you wish.
Divide between serving plates and serve with roasted eggplant, capsicum, Persian feta, chickpeas and baby spinach leaves.
Enjoy.
GOLDEN SWEET POTATO SPAGHETTI
Time 5 minutes
Serves 4
2 sweet potatoes, peeled and cut into thin strips on a mandolin or julienne peeler
black pepper + freshly chopped parsley + a hint of nutmeg or cinnamon.
Saute sweet potato in a pan over medium heat with a little olive oil.
Season with little salt and freshly ground pepper.
Add fresh herbs if you wish.
Divide between serving plates and serve with bolognese Osso Bucco, medium-rare grass-fed beef or mushroom + spinach ragout.
Enjoy.
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