Name: Healthy Tomato Zucchini Pasta
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: 4 medium zucchinis, spiralized into noodles (or 2 medium zucchinis if using a vegetable peeler); 2 cups fresh tomatoes, chopped (or 1 can (14.5 oz) diced tomatoes, drained); 3 tablespoons olive oil, divided; 3 cloves garlic, minced; ½ medium onion, finely chopped; ½ teaspoon red pepper flakes (optional, for heat); 1 tablespoon fresh basil, chopped (or 1 teaspoon dried basil); 1 teaspoon fresh oregano, chopped (or 1 teaspoon dried oregano); Salt and pepper, to taste; 2 tablespoons fresh parsley, chopped (for garnish); 1 tablespoon balsamic vinegar (optional, for extra flavor); 1 cup whole grain pasta (optional, if you’re adding traditional pasta); Fresh Parmesan cheese, grated (optional, for serving); Zucchini: Zucchini is a great alternative to traditional pasta because it’s low in calories, high in water content, and packed with vitamins and antioxidants. It’s also a fantastic source of fiber, which helps with digestion.; Tomatoes: Tomatoes are rich in vitamins A, C, and K, as well as potassium and folate. They also contain lycopene, an antioxidant known for its cancer-fighting properties.; Olive Oil: Olive oil is a healthy fat that helps to absorb vitamins from vegetables. It’s also rich in monounsaturated fats that have heart-healthy benefits.; Garlic and Onion: Garlic and onion are used to add depth and flavor to the sauce. They also contain powerful antioxidants that support immune health.; Fresh Herbs: Fresh basil and oregano give the dish an authentic, Mediterranean flavor, while parsley adds a fresh burst of color and brightness.; Balsamic Vinegar: A small amount of balsamic vinegar helps enhance the flavor of the tomatoes and adds a tangy complexity to the sauce.

Ingredients

Scale

Here’s what you’ll need to make this Healthy Tomato Zucchini Pasta:

4 medium zucchinis, spiralized into noodles (or 2 medium zucchinis if using a vegetable peeler)
2 cups fresh tomatoes, chopped (or 1 can (14.5 oz) diced tomatoes, drained)
3 tablespoons olive oil, divided
3 cloves garlic, minced
½ medium onion, finely chopped
½ teaspoon red pepper flakes (optional, for heat)
1 tablespoon fresh basil, chopped (or 1 teaspoon dried basil)
1 teaspoon fresh oregano, chopped (or 1 teaspoon dried oregano)
Salt and pepper, to taste
2 tablespoons fresh parsley, chopped (for garnish)
1 tablespoon balsamic vinegar (optional, for extra flavor)
1 cup whole grain pasta (optional, if you’re adding traditional pasta)
Fresh Parmesan cheese, grated (optional, for serving)

Ingredient Highlights

Zucchini: Zucchini is a great alternative to traditional pasta because it’s low in calories, high in water content, and packed with vitamins and antioxidants. It’s also a fantastic source of fiber, which helps with digestion.
Tomatoes: Tomatoes are rich in vitamins A, C, and K, as well as potassium and folate. They also contain lycopene, an antioxidant known for its cancer-fighting properties.
Olive Oil: Olive oil is a healthy fat that helps to absorb vitamins from vegetables. It’s also rich in monounsaturated fats that have heart-healthy benefits.
Garlic and Onion: Garlic and onion are used to add depth and flavor to the sauce. They also contain powerful antioxidants that support immune health.
Fresh Herbs: Fresh basil and oregano give the dish an authentic, Mediterranean flavor, while parsley adds a fresh burst of color and brightness.
Balsamic Vinegar: A small amount of balsamic vinegar helps enhance the flavor of the tomatoes and adds a tangy complexity to the sauce.

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Instructions

Prepare the Zucchini Noodles:

Spiralize the Zucchini: Use a spiralizer or vegetable peeler to turn the zucchinis into noodles. If you don’t have a spiralizer, you can use a vegetable peeler to create thin ribbons. Place the zucchini noodles in a colander and sprinkle lightly with salt. Set aside to drain for 10 minutes to remove excess moisture.

Cook the Tomato Sauce:

Heat Olive Oil: In a large skillet or pan, heat 2 tablespoons of olive oil over medium heat. Once the oil is hot, add the chopped onions and sauté for 2-3 minutes until softened.
Add Garlic and Red Pepper Flakes: Add the minced garlic and red pepper flakes (if using) to the skillet. Cook for 1 minute, stirring occasionally, until fragrant.
Add Tomatoes: Add the chopped fresh tomatoes to the pan (or canned diced tomatoes). Stir and let them cook down for about 5-7 minutes, until they begin to soften and release their juices. If using fresh tomatoes, you may need to cook them a little longer to create a sauce-like consistency.
Season the Sauce: Add the fresh basil, oregano, salt, and pepper to the sauce. Stir well to combine. If you like a bit of acidity, add the balsamic vinegar at this point. Allow the sauce to simmer for an additional 5-7 minutes to allow the flavors to meld together.

Cook the Zucchini Noodles:

Sauté the Zucchini Noodles: While the tomato sauce is simmering, heat the remaining 1 tablespoon of olive oil in another large skillet over medium heat. Add the zucchini noodles and sauté for 3-4 minutes, tossing occasionally, until they are tender but still slightly firm (al dente). Avoid overcooking to prevent the noodles from becoming mushy.

Combine and Serve:

Combine the Noodles and Sauce: Once the zucchini noodles are cooked, add them to the pan with the tomato sauce. Toss gently to combine the noodles with the sauce, allowing the zucchini to absorb some of the flavor.
Serve: Plate the Healthy Tomato Zucchini Pasta, garnishing with freshly chopped parsley and grated Parmesan cheese, if desired. Serve immediately while warm.

Prep Time: 10 minutes
Cook Time: 25 minutes

Nutrition

Serving Size: 4
Calories: 250-300
Fat: 8g
Carbohydrates: 25g
Fiber: 5g
Protein: 5g