Light Lunch

Avocado Zucchini Spaghetti

This Avocado Zucchini Spaghetti is every bit as creamy as what a superior pasta should be – without the guilt of the starchy Italian traditional. It is 100% raw, vegan and gluten-free and packed with protein and iron from the spinach and monounsaturated fats (healthy fats) from the avocado.

Did you know that when healthy fat sources (like avocado) are consumed with dark leafy greens (like spinach) the fat may maximize nutrient absorption into the bloodstream? This is because many of the nutrients in greens (like beta-carotene, lutein, vitamin K, and zeaxanthin) are fat soluble. Adding some avocado to your meal may triple the amount of fat-soluble nutrients that make it into our bodies. Also, vitamin C (found in tomato) assists in the absorption of iron (found in the spinach). So, all the components of this dish work together to provide you with the maximum amount of nutrition offered by this beautiful bowl of green goodness!

Avocado Zucchini Spaghetti

Serves: 2
Prep Time: 10 mins Cooking Time: 5 mins

This Avocado Zucchini Spaghetti is every bit as creamy as what a superior pasta should be – without the guilt of the starchy Italian traditional. It is 100% raw, vegan and gluten-free and packed with nutrients!

Ingredients

  • 8 – 10 zucchini’s (baby marrows)
  • ½ cup baby spinach
  • ½ cup basil
  • 1 avocado
  • ¼ cup raw cashew nuts
  • 2 garlic cloves
  • 1-2 tablespoons lemon juice
  • 3-4 tablespoons extra virgin olive oil
  • ¼ cup water
  • 1 tablespoon nutritional yeast flakes
  • Salt & pepper to taste
  • 10 cherry tomatoes, halves
  • Garnish: Extra baby leaves, crushed nuts, dukkah, hemp seeds

Instructions

1

Wash and dry the zucchinis.

2

Spiralize your zucchinis and set aside in a mixing bowl (TIP: If you don’t have a spiralizer, cut the zucchini in narrow julienne strips).

3

Add the remaining ingredients (except for the cherry tomatoes) to your food processor and blend until smooth and thick. Add the water in tablespoon by tablespoon to get the consistency you prefer.

4

Mix the sauce through the zucchini spaghetti and cherry tomatoes.

5

Garnish with fresh basil leaves and a sprinkle of crushed nuts, dukkah or hemp seeds.

Notes

Substitute the cherry tomatoes for sundried tomatoes. Minimise food waste by adding the zucchini heads into the blender as part of the sauce - or munch them as a cook-a-long snack.

 

The South African Vegan Cookbook

Available in leading book stores – 14 September 2018

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