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How To Make Perfect Vegetable Spaghetti

By Teresa Cutter

How To Make Perfect Vegetable Spaghetti
How To Make Perfect Vegetable Spaghetti

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 up by executive chef Neil Jackson. A great alternative to traditional pastas and they have the added benefit if being nutrient dense as well as being gluten free. There are no nasties, just the 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, just cook in the pot with a little olive oil over a 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 it takes 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 a 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.

Nutrition per serve:

Protein: 3 g

Fat: 3.2 g

Carbs: 4 g

kilojoules: 240

Calories: 56

ORANGE PUMPKIN SPAGHETTI

Time it takes 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 a 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.

Nutrition per serve:

Protein: 3.9 g

Fat: 4 g

Carbs: 12 g

kilojoules: 341

Calories: 81

LEEK SPAGHETTI

Time it takes 5 minutes

Serves 2

160 g - 2  leek, cut into thin strips with a knife

black pepper + freshly chopped parsley and a squeeze of lemon.

Saute leek in a pan over a 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.

Nutrition per serve:

Protein: 1.6  g

Fat: 2.7 g

Carbs: 3.2 g

kilojoules: 180

Calories: 43

CARROT SPAGHETTI

Time it takes 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 a 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.

Nutrition per serve:

Protein: 1 g

Fat: 1.4 g

Carbs: 6.6 g

kilojoules: 177

Calories: 42

GOLDEN SWEET POTATO SPAGHETTI

Time it takes 5 minutes

Serves 4

2 sweet potato, 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 a 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.

Nutrition per serve:

Protein: 2.4 g

Fat: 1.4 g

Carbs: 17 g

kilojoules: 384

Calories: 91

 

After creating this post, I cooked up all the vegetables for dinner and we ate the vegetable spaghetti with a lovely piece of steamed white fish.

Cook leeks first then add the rest of the vegetables to the pot.

 

 

More healthy recipes from Teresa Cutter

Purely Delicious Cookbook
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