Looking for a fresh spin on your usual pasta night? If you’re trying to eat fewer carbs or just want to sneak more vegetables into your meals, Mediterranean zoodles might be exactly what you need. These spiralized zucchini noodles are a great alternative to regular pasta, and when paired with classic Mediterranean flavors, they make a light but satisfying dinner. The best part? You can throw this dish together in about 20 minutes, making it perfect for those evenings when you want something homemade but don’t have hours to spend in the kitchen.
Ingredient Substitutions
Zucchini noodles can be replaced with spiralized carrots, butternut squash, or spaghetti squash for different flavors and textures. These alternatives maintain the low-carb profile while offering varied nutritional benefits. Adjust cooking times as needed, as some vegetables may require longer cooking than zucchini.
Goat cheese can be substituted with feta cheese for a similar tangy flavor, or nutritional yeast for a vegan option. Use slightly less feta than goat cheese due to its stronger flavor, or about half the amount of nutritional yeast, adjusting to taste.
White wine can be omitted or replaced with vegetable broth or lemon juice for an alcohol-free version. Use an equal amount of broth or about 2 tablespoons of lemon juice to maintain the dish’s acidity and depth of flavor. These substitutions preserve the Mediterranean flavor profile while accommodating various dietary preferences.
| Preparation Time | 10-15 minutes |
| Cooking Time | 10-15 minutes |
| Total Time | 20-30 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 700-800
- Protein: 20-25 g
- Fat: 45-50 g
- Carbohydrates: 50-55 g
Ingredients
- 1 jar (10 oz) sun-dried tomatoes with capers, drained
- 1 pound zucchini noodles
- 1 teaspoon finely chopped garlic
- Salt and pepper, to preference
- 1/2 cup dry white wine (optional)
- 1 package (5 oz) organic baby spinach
- 1 container (4 oz) fresh crumbled goat cheese
- Toasted chopped walnuts for garnish
Step 1: Cook the Zucchini Noodles
Heat 2 tablespoons of reserved oil in a large sauté pan over medium-high heat.
Add the zucchini noodles to the pan and cook, stirring occasionally, for about 4-5 minutes until they are tender but still slightly crisp.
Once cooked, transfer the zucchini noodles to a serving platter and set aside.
Step 2: Sauté the Garlic
In the same pan, add the remaining reserved oil and reduce the heat to medium-low.
Add the garlic along with a sprinkle of salt and pepper.
Cook, stirring occasionally, for 2-3 minutes until the garlic is nicely browned and fragrant.
Step 3: Prepare the Tomato-Spinach Mixture
If you prefer, add wine, sun-dried tomatoes, and fresh spinach to the pan with the sautéed garlic.
Toss the ingredients together to combine thoroughly and cook until the spinach is wilted and everything is well mixed.
This will create a flavorful topping for your zucchini noodles.
Step 4: Combine and Garnish
Top the zucchini noodles with the tomato-spinach mixture from the pan.
Enhance the dish by garnishing it with crumbled goat cheese and a sprinkle of toasted walnuts for added flavor and texture.
Step 5: Toast the Walnuts (Optional)
For an extra touch, you can toast the walnuts in a separate skillet over medium-high heat for about 1-2 minutes until lightly browned.
This will deepen the flavor of the walnuts, making them a delicious addition to your dish.
