Courgetti with Pea Mint 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. 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.
Servings: 4
Calories: 96kcal
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: 96kcal | Carbohydrates: 16g | Protein: 5g | Fat: 2g | Saturated Fat: 1g | Sodium: 252mg | Potassium: 459mg | Fiber: 5g | Sugar: 8g | Vitamin A: 898IU | Vitamin C: 49mg | Calcium: 38mg | Iron: 1mg