Ingredients
Equipment
Method
Courgette Preparation:
- Wash and trim the ends of your courgettes. There's no need to peel them, as the skin adds color and nutrients.
Crafting Your Noodle Style:
Select your preferred tool to shape the courgettes into noodle-like forms:
- Spiral "Spaghetti": Affix your spiralizer to a stable surface. Center a courgette onto the device and turn the crank to produce long, curly strands. Trim exceptionally long strands if desired.
- Straight "Angel Hair": Grasp a courgette firmly. Draw the julienne peeler along its length, creating thin, delicate strands. Rotate the courgette as you go to work evenly around the core.
- Flat "Fettuccine" Ribbons: Carefully use a mandoline to slice the courgettes lengthwise into even, thin planks (about ⅛-inch or 3mm thick). Stack a few planks and use a sharp knife to cut them into fettuccine-width ribbons.
- Broad "Pappardelle" Strips: With a Y-peeler or wide vegetable peeler, press firmly against the courgette and peel long, wide ribbons from top to bottom. Rotate the courgette, continuing until you reach the seedy core.
Moisture Management (Optional but Recommended):
- Place the prepared courgette noodles into a large colander. Sprinkle lightly with about ½ teaspoon of fine sea salt and toss gently to distribute. Allow the noodles to rest for 10-15 minutes. This step helps draw out excess water, resulting in less sogginess after cooking. Gently pat the noodles dry with a clean kitchen towel or paper towels, removing as much released moisture as possible.
Pan Pre-heating & Aromatics:
- Position your wok or sauté pan over medium-high heat, allowing it to get thoroughly warmed (approximately 375°F / 190°C). Add the avocado oil (or light olive oil). Once the oil shimmers, add the finely chopped garlic and optional red pepper flakes. Stir for about 30 seconds until the garlic is fragrant, being careful not to brown it.
Flash-Cooking the Noodles:
- Introduce the dried courgette noodles to the hot pan. Using tongs, toss and turn them gently but constantly for 90 seconds to 2 minutes. The aim is to heat them through and achieve a tender-crisp texture. They should appear vibrant green and slightly softened but still possess a pleasant bite. Avoid overcrowding the pan; cook in batches if necessary to ensure they sauté rather than steam.
Final Seasoning & Serving:
- Remove the pan from the heat. Season the courgette noodles with the measured ½ teaspoon of fine sea salt (or to taste, especially if you skipped the salting step) and freshly cracked black pepper. Toss once more and serve immediately. These versatile noodles are best enjoyed fresh, paired with your choice of accompaniments.
Notes
Chef Notes
Storage: Cooked zucchini noodles are best eaten straight away as they can become watery. If you have leftovers, store them in an airtight container in the refrigerator for up to 24 hours. Reheat very briefly or enjoy cold. Uncooked spiralized noodles can be stored in an airtight container in the fridge for 2–3 days; pat dry before cooking.Swaps & Enhancements:
- Squash Varieties: Yellow summer squash or pattypan squash can be used similarly for a visual and subtle flavor variation.
- Herbaceous Lift: Toss the cooked noodles with fresh, chopped herbs like flat-leaf parsley, cilantro, dill, or chives just before serving.
- Citrus Zing: A squeeze of fresh lemon or lime juice after cooking can brighten the flavor.
Troubleshooting Soggy Noodles:
- The "Moisture Management" step is key; don't skip it if you prefer firmer noodles.
- Ensure your pan is sufficiently hot before adding the noodles.
- Do not overcook; a minute or two is usually plenty. They should be al dente.
- Serve immediately. The longer they sit, especially with sauce, the more water they may release.
Sauce Inspiration:
- Creamy Avocado & Lime: Blend ripe avocado with lime juice, cilantro, a touch of garlic, and a splash of water for a vibrant, dairy-free sauce.
- Roasted Tomato & Almond: Toss with slow-roasted cherry tomatoes, toasted slivered almonds, fresh basil, and a drizzle of balsamic glaze.
- Spicy Red Pepper Cashew Crema: Create a rich, spicy sauce using roasted red peppers, soaked cashews, garlic, chili flakes, and nutritional yeast.
- Lemony Dill & Chickpea Delight: Combine with a light pesto made from fresh dill and lemon, then toss with pan-seared chickpeas for added protein.
Nutrition (per serving, approximate):
- Calories: 79 kcal
- Protein: 3 g
- Carbs: 8 g
- Fat: 5 g (Saturated Fat: 0.7 g)
- Fiber: 2.4 g
- Sugar: 6 g
- Sodium: 240 mg
- Cholesterol: 0 mg
- Potassium: 630 mg