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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 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.
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