Spiralized zucchini with veggies & cashew cream sauce
Time
<30 Min
Serves
2
Published June 7, 2024 by Dr. Stephanie Gray, DC
This post may contain affiliate links.
This is an easy, budget-friendly, healthy dinner idea that comes together in minutes.
Spiralized zucchini with broccoli, bell peppers, cherry tomatoes and a super yummy dairy free cashew cream sauce. Add a protein if you want or enjoy a meatless dinner.
Spiralized zucchini has become very popular in recent years as people are looking for ways to improve glycemic control, reduce refined carbohydrates, eliminate gluten or just simply increase veggies in their diet. Zucchini can be spiralized using a spiralizer or you can buy it pre-spiralized at the store.
Healthy and delicious. Gluten and grain free, dairy free, low carb, nutrient dense.
For other great dinner ideas, check out these other recipes:
Stir Fry on Cauliflower Rice with Almond Butter Sauce
Curry Chicken with Coconut Milk
12 Minute Broiler Sheet Pan Steak Fajitas
Reasons to consider swapping Spiralized Zucchini for traditional wheat pasta
-
Lower Calories and Carbs: Zucchini noodles, or “zoodles,” have significantly fewer calories and carbs than traditional pasta. This makes them a great option for diabetics or those following low-carb diets like keto or paleo.
-
Gluten-Free: For individuals with celiac disease, gluten intolerance, or those simply choosing to avoid gluten, zucchini noodles are a natural and healthy alternative to wheat pasta.
-
Low Glycemic Index: Zucchini has a lower glycemic index compared to wheat pasta, meaning it has a lesser impact on blood sugar levels, which is beneficial for managing blood sugar and overall energy levels. Wheat pasta has been shown to elevate blood sugar for up to 6 hours after eating.
-
Nutrient Density: Zucchini is packed with vitamins and minerals, including vitamin C, vitamin A, potassium, and antioxidants. Incorporating zoodles into your meals can boost your nutrient intake.
-
Light and Digestible: Zoodles are lighter and easier to digest than traditional pasta, which can leave you feeling less bloated and more energized after meals.
-
Versatility: Zucchini noodles can be used in a variety of dishes, from salads to stir-fries to pasta replacements. They absorb flavors well, making them a versatile ingredient in many recipes.
How to Store this Spiralized Zucchini with Veggies & Cashew Cream Sauce
Store leftovers in a tight glass container. Store leftover cream sauce in a mason jar. Must be refrigerated. Must be eaten within 5 days. Do not freeze.
Spiralized Zucchini & Veggies with a Cashew Cream Sauce
Equipment
-
spiralizer or buy zucchini pre-spiralized
-
High speed blender
Ingredients
- 3 medium zucchinis spiralized
- 1 tbsp olive oil
- 1-2 cloves garlic minced
- 1 cup broccoli florets
- 1 red bell pepper
- 1 yellow bell pepper
- 1 cup cherry tomatoes halved
For the Cashew Cream Sauce
- 1 cup cashews or macadamia nuts *in a small bowl, cover nuts with water and soak at least 2 hrs to overnight
- 3/4 cup water
- 1 clove garlic
- 1 lemon juiced
- 1 tsp nutritional yeast
- 1/2 tsp sea salt
- 1/4 tsp black pepper
Instructions
Prepare the Cashew Cream Sauce
-
Drain the soaked cashews and place them in a blender or food processor.
-
Add 3/4 cup water, nutritional yeast, lemon juice, garlic, salt, and pepper. Blend until smooth and creamy, adding more water if necessary to reach your desired consistency. Set aside.
Cook the veggies:
-
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the minced garlic and cook for about 1 minute until fragrant. .
-
Add the broccoli florets, bell pepper slices and spiralized zucchini. Sauté for 5-7 minutes until the vegetables are tender but still crisp.
-
Add the cherry tomatoes and cook for another 2-3 minutes until they start to soften. Season with salt and pepper to taste.
-
Pour the cashew cream sauce over the vegetable noodle mixture and toss until everything is well coated .Cook for an additional 2-3 minutes, stirring occasionally, until the sauce is heated through.
-
Do not overcook or you will have mushy zucchini.
Nutrition
I’m a doctor of chiropractic, with a special interest in nutrition. I am passionate about healthy eating and using food to heal thyself. Food should be made in a kitchen not a factory. I believe in eating whole foods, keeping processed foods to a minimum. It is my goal to show you that eating healthy and cooking at home can be simple and very rewarding! All of my recipes are gluten-free. Some are ketogenic or paleo friendly.