• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Veggie Desserts
  • Home
  • Recipe Index
  • Vegan Recipes
    • Vegan Cake and Desserts
    • Vegan Dinner
    • Vegan Breakfast
    • Vegan Guides
  • Cookbook
    • About My Cookbook
    • Buy Veggie Desserts + Cakes
  • About Me
    • About Me
    • Contact
    • Work With Me
    • Press
    • Newsletter
  • Subscribe
  • Instagram Posts
    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • Twitter
    • YouTube
menu icon
go to homepage
  • Recipes
  • Subscribe
  • Contact
  • About Me
  • Cookbook
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Subscribe
    • Contact
    • About Me
    • Cookbook
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×

    Home » Recipes » Vegan Dinners

    Courgetti with Pea Mint Sauce

    Published: Aug 20, 2019 · Modified: Feb 18, 2020 by Kate Hackworthy · This post may contain affiliate links ·

    Jump to Recipe
    Pinnable image for zoodles with pea sauce recipe
    Pinnable image for courgetti recipe with pea sauce

    Courgetti (spiralised courgette) is a healthy and easy way to make 'pasta'. It's a great way to get extra vegetables into your diet and you can eat it lightly cooked or raw. Here's I've topped it with a tasty simple pea and mint sauce. It's an all-vegetable meal that's low calorie, vegan, gluten free, healthy and delicious. 

    Courgetti with Pea and Mint Sauce. A plate with spiralized courgette (zucchini) zoodles, topped with pea sauce.

    Courgetti

    Spiralized vegetable pasta is a 'thing' for a very good reason. We've been absolutely loving it. It turns a heavy pasta meal into a healthy and light dinner while still being filling.

    Let's face it, pasta is usually just a vehicle for the sauce, isn't it? So with spiralised veg pasta you get all the sauce without the carb overload. Win win!

    Courgetti is simply ribbons of spiralised courgette (zucchini - aka zoodles). You can enjoy it raw, steamed, boiled or fried. I usually have it raw so it has a nice gentle 'bite' to it. If you cook it, just cook it very briefly so it retains its goodness and doesn't turn mushy.

    I love it when a meal is almost 100% vegetable, and with this zucchini fettuccine (that's so much more fun to say than courgetti fettuccini, isn't it?) that's what you get. A few portions of veg and a meal in minutes.

    The pea and mint sauce is really easy to make and uses kitchen basics. Frozen peas work perfectly, and they get flavour from vegetable stock/broth, onion and fresh mint. If you don't have fresh mint, try a little dried, leave it out or add basil.

    It makes a lovely thick green sauce that's beautiful on the courgetti.

    NOTE: This is a great filling meal if you're dieting. A large portion has just 96 calories and contains 4 Weight Watchers Freestyle Smartpoints (less if you cook the onions in a little water instead of oil).

    This Courgetti recipe was originally published on 20 March 2015, but updated on 20 August 2019 with new text and images.

    Overhead photo of a white plate of courgetti (spiralised courgette aka zucchini zoodles), with pea sauce on top.

    Spiralizers

    I'm such a big fan of courgette/zoodles and other spiralised veggies that I have quite a few spiralisers.

    You can get fancier table top ones, but it's usually my inexpensive 'pencil sharpener' type spiralizer that I turn to. It's quick, easy and I can just stick it in the dishwasher. It works well for carrots and other thin vegetables.

    If you want to spiralize squash, beetroot or other large fruit and veggies then go for a table top spiralizer. (affiliatelink)

    I love getting creative with veg, and besides spiralizing I also love to roast them. These roasted courgettes are incredible, as are roasted radishes.

     

    A plate on a napkin with zoodles (courgette or zucchini pasta) covered in a pea and mint sauce

     

    Can you eat courgettes raw?

    Yes, you can eat courgette raw! It's fine and I eat raw courgette/zucchini raw in salads all the time. It has a nice subtle flavour and a great texture, particularly spiralized. But if you want to, you can warm the courgette up in a frying pan for a few minutes.

    You can eat zucchini (aka courgette, the UK name), raw or cooked. I've given the method for cooking it, but I actually prefer to eat it raw. It has a nice flavourful gentle bite to it.

    The pea and mint sauce can be whipped up in minutes and is a lovely fresh, springlike flavour that goes beautifully with the veg pasta. I made the pea sauce in my high-speed blender, but you can try it in a non-high speed blender or even a hand held emersion blender. Anything that will puree it.

    Looking for more courgette recipes? Try these!
    Courgetti with Miso Mushrooms
    Courgetti and Beet Balls
    Courgette Cake
    Chocolate Courgette Brownies
    Courgette Soup
    Blueberry Courgette Muffins

    How to make Courgetti with Pea Mint Sauce

    This is a super quick and easy dish to make. Follow these step by step photo instructions, then scroll down to the recipe card for the full recipe!

    how to make courgetti with pea mint sauce step by step collage
    1. Fry the onion and garlic for a few minutes until soft.
    2. Meanwhile cook the peas in the vegetable stock/broth.
    3. Add the peas, onions, mint, salt pepper and a little of the pea cooking water to a blender. 

    step by step collage of images for how to make zoodles with pea mint sauce
    4. Whiz until smooth.
    5. Spiralize the courgette / zucchini. Enjoy it raw, or heat it gently in a frying pan.
    6. Serve the courgetti topped with the pea and mint sauce.
    Scroll down for the full recipe. 

    Close up of a fork taking courgetti recipe with pea sauce on top.
    Did you make this recipe? Please let me know how it turned out for you!
    Leave a comment and star rating below and share a picture with the hashtag #veggiedesserts. I love seeing your recreations of my vegetarian and vegan recipes and cakes.

    Thanks for checking out my recipe! I love hearing from my readers. You all allow me to do what I love and write this UK food blog, sharing vegetarian and vegan recipes, vegetable cake recipes, vegan cake and also easy vegan desserts.
    Kate x

    Follow me on Instagram * Twitter * Facebook * Pinterest * Youtube

    Get the recipe for Spiralized Courgetti with Pea and Mint Sauce

    Overhead photo of a white plate of courgetti (spiralised courgette aka zucchini zoodles), with pea sauce on top.

    Courgetti with Pea Mint Sauce

    Kate Hackworthy | Veggie Desserts
    Courgetti (spiralised courgette) is a healthy and easy way to make 'pasta'. It's a great way to get extra vegetables into your diet and you can eat it lightly cooked or raw. I've topped it with a tasty simple pea and mint sauce. It's an all-vegetable meal that's low calorie, vegan, gluten free, healthy and delicious. 
    5 from 12 votes
    Print Recipe Pin Recipe
    Prevent your screen from going dark
    SaveSaved!
    Prep Time 5 mins
    Cook Time 10 mins
    Total Time 15 mins
    Course Dinner
    Cuisine American, International, Western
    Servings 4
    Calories 96 kcal

    Equipment

    • Spiralizer
    • Blender or hand blender

    Ingredients
     

    • 2 raw courgette / zucchini unpeeled
    • ½ onion diced
    • 1 clove garlic finely chopped
    • 1 teaspoon oil
    • 300 g (2 cups) peas (fresh or frozen)
    • 240 ml (1 cup) vegetable stock / broth
    • Few sprigs of fresh mint leaves optional
    • Salt and pepper

    Instructions
     

    • Spiralize the courgette (zucchini) until you have ribbons. Set aside.
    • In a small saucepan, gently fry the onion and garlic in the oil until cooked but not browned.
    • Simmer the peas in the vegetable stock for a few minutes until cooked. Reserve the cooking stock, but remove the peas and place in a blender along with the cooked onion and garlic. Add ½ cup of the cooking stock and the mint leaves. Blend until thick and pureed. Add a pinch of salt and pepper.
    • You can eat the spiralized courgette/zucchini raw, or else simmer it in the remaining stock water (topped up with extra water if necessary to cover) for a few minutes until softened, or toss it in a hot frying pan to heat.
      Serve topped with the pea sauce.

    Nutrition

    Calories: 96kcalCarbohydrates: 16gProtein: 5gFat: 2gSaturated Fat: 1gSodium: 252mgPotassium: 459mgFiber: 5gSugar: 8gVitamin A: 898IUVitamin C: 49mgCalcium: 38mgIron: 1mg

    The nutritional information provided is approximate and can vary depending on several factors, so is not guaranteed to be accurate. Please see a registered dietician for special diet advice.

    Tried this recipe?Mention @kateveggiedesserts or tag #veggiedesserts! I love seeing your recreations.

    More Vegan Dinner Recipes

    • Vegan Pad Thai
    • Red Bean Stew
    • Roasted Butternut Squash Soup
    • Mushroom Ragu
    • Tweet
    • Share
    • Email

    Reader Interactions

    Comments

    1. wilhelmina

      August 21, 2019 at 3:08 pm

      5 stars
      This is delicious! I certainly didn't miss the pasta in this yummy dish!

      Reply
    2. Brandy O'Neill

      August 21, 2019 at 3:08 pm

      5 stars
      Love getting vegetables in this way!

      Reply
    3. Naya

      August 02, 2019 at 3:40 pm

      5 stars
      It was a great combination of flavours. I didn't have mint so used basil. Really great and had it as aside dish.

      Reply
    4. Helen G

      July 02, 2019 at 5:08 pm

      5 stars
      This was fabulous. Perfect for my fast days. I didn't use oil for the onions so even lower in calories and fat. winner

      Reply
    5. sylvieamesee

      June 14, 2019 at 4:36 pm

      5 stars
      We just gave this green spring recipe a try. So good and so easy! : )

      Reply
    6. sandra

      July 20, 2018 at 9:22 pm

      5 stars
      I love these spiralized zucchini noodles! The pea sauce was really good.

      Reply
    7. karen278

      September 03, 2017 at 2:57 pm

      5 stars
      GREAT recipe Kate the sort of easy recipe I need in my life more often! Adding to meal plan.

      Reply
    8. Louise

      May 08, 2015 at 4:48 pm

      I love the idea of a spiralizer- but the one I purchased has been an absolute FAIL. Mostly resulting me sulking and nearly shredded fingers. Not ideal. So instead I've been just shredding my veg. I now have spiralizer envy. Hmmm. Must get one before peak zucchini season hits my garden!

      Reply
      • Kate Hackworthy

        May 08, 2015 at 5:42 pm

        Oh no! I love mine - no shredded fingers. Spiralised veg is sooo good, isn't it?

        Reply
    9. kellie anderson

      March 23, 2015 at 3:56 pm

      I have had a spiraliser since early summer (2014) and absolutely love it. I tried hacking it with handheld julienne peelers but mostly I just shredded my fingers! I use mine for raw and cooked recipes, and it is an amazing bonus on my fast days. I'm glad to see you have a lovely way to make this way of preparing vegetables that much easier. It looks a really fun one to use. 🙂 PS Thanks for the link love. I have quite a few spiralled things on Instagram and the blog but the spiralled baked potato is the only cooked one!

      Reply
    10. Jan @GlugofOil

      March 23, 2015 at 10:52 am

      Looks lovely and perfect for spring/summer eating....which hopefully will soon happen (freezing here today)! Seriously I love that spiralizer and your recipe looks delish.

      Reply
    11. Nazima Pathan

      March 22, 2015 at 9:17 pm

      this looks wonderful. I have a spiralizer and also been making courgette noodles. Interestingly I tend to sway to eastern style flavours not the pasta types - but will try out your recipe!

      Reply
    12. jensfood9

      March 22, 2015 at 7:33 pm

      I've not tried spiralising yet as I thought it might be a bit of a faff but this one looks easy to use. Need to convince the OH that courgettes are tasty now!

      Reply
    13. Jac -Tinned Tomatoes (@tinnedtoms)

      March 22, 2015 at 5:34 pm

      I am thinking of getting a spiraliser, so it was handy to have your view of this one to compare. Fab looking dish. Great entry for pasta please! Oh and the blog is looking fab!

      Reply
      • Kate Hackworthy

        March 22, 2015 at 7:15 pm

        Thanks Jac! I'm sure you'll love a spiraliser

        Reply
    14. decabbit

      March 22, 2015 at 3:27 pm

      That has to be the most absolutely fun gadget ever and I can see a little man eating more veggies because they'd be fun!

      Reply
      • Kate Hackworthy

        March 22, 2015 at 3:47 pm

        Indeed! My little ones love eating the long spirals!

        Reply
    15. Emily @amummytoo

      March 22, 2015 at 3:00 pm

      Yum. I love courgetti. This looks delicious. Pinned and stumbled.

      Reply
      • Kate Hackworthy

        March 22, 2015 at 3:47 pm

        Thanks Emily!

        Reply
    16. joylovefood

      March 22, 2015 at 2:50 pm

      This is so pretty and sounds delicious, the perfect dish for spring! I need to get one of those spiralizers.

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Kate Hackworthy in the kitchen

    Hi, I'm Kate, a journalist, author and multi-award-winning food blogger. I hope you enjoy my vegetarian and vegan recipes. About Me

    Collage of press logos.

    Popular recipes

    • The BEST Easy Red Lentil Dahl
    • Easy Naan Bread Recipe (yeast-free)
    • Mini Baked Potatoes
    • Easy Lentil Soup

    Easter Recipes

    • Easter Rice Krispie Nests
    • Italian Easter Bread (Pane di Pasqua)
    • Mushroom Wellington
    • Nut Roast

    My cookbook

    Veggie Desserts and Cakes Cookbook cover.

    Check out my Veggie Desserts Cookbook, full of tasty desserts with vegetables!

    Kate Hackworthy in the kitchen

    Hi, I'm Kate, a journalist, author and multi-award-winning food blogger. I hope you enjoy my vegetarian and vegan recipes. About Me

    Collage of press logos.

    Popular recipes

    • The BEST Easy Red Lentil Dahl
    • Easy Naan Bread Recipe (yeast-free)
    • Mini Baked Potatoes
    • Easy Lentil Soup

    Easter Recipes

    • Easter Rice Krispie Nests
    • Italian Easter Bread (Pane di Pasqua)
    • Mushroom Wellington
    • Nut Roast

    My cookbook

    Veggie Desserts and Cakes Cookbook cover.

    Check out my Veggie Desserts Cookbook, full of tasty desserts with vegetables!

    Footer

    ↑ back to top

    About

    • About me
    • Contact
    • Work with me
    • Press
    • Veggie Desserts Cookbook

    Newsletter

    • Sign Up for newsletter updates

    Disclaimers

    • Disclosures & Affiliate Policies
    • Privacy Policy
    • Cookie Policy
    • Accessibility Policy

    As an Amazon Associate, I earn from qualifying purchases.

    Copyright © 2023 Kate Hackworthy / Veggie Desserts