5-Minute Sunshine Healthy Zucchini Noodles with Lemon-Herb Dressing
This healthy zucchini noodles recipe is a fantastic source of hydration due to the high water content of zucchini. It’s low in calories and carbohydrates while providing essential vitamins and minerals. The olive oil offers healthy fats, and fresh herbs are packed with antioxidants. For more information on the health benefits of our key ingredient, you can read this article on The Benefits of Zucchini.
Table of Contents
Ingredients:
For the Zucchini Noodles:
- 2 medium zucchini, ends trimmed
- 1 tablespoon extra virgin olive oil
- Pinch of sea salt
- Freshly ground black pepper to taste
For the Lemon-Herb Dressing:
- 2 tablespoons extra virgin olive oil
- Juice of 1/2 fresh lemon
- 1 tablespoon finely chopped fresh parsley
- 1 tablespoon finely chopped fresh mint
- 1 small clove garlic, minced (optional)
- Pinch of sea salt
- Freshly ground black pepper to taste
Optional Natural Toppings:
- 1/4 cup cherry tomatoes, halved
- 1/4 cup Kalamata olives, halved
- 2 tablespoons toasted pine nuts or sunflower seeds
- Fresh basil leaves, thinly sliced
Step-by-Step Instructions:
- Prepare the Zucchini Noodles: Using a spiralizer, mandoline with a julienne attachment, or a vegetable peeler (to create wide, ribbon-like noodles), turn the zucchini into noodles.
- Gently Sauté (Optional): For slightly softer noodles, heat 1 tablespoon of olive oil in a large skillet over medium-low heat. Add the zucchini noodles and a pinch of salt. Sauté gently for 2-3 minutes until they slightly soften but still retain a bit of their crispness. Avoid overcooking, as they can become watery. If you prefer raw zucchini noodles, skip this step.
- Make the Lemon-Herb Dressing: In a small bowl, whisk together the 2 tablespoons of olive oil, fresh lemon juice, chopped parsley, chopped mint, minced garlic (if using), a pinch of sea salt, and freshly ground black pepper until well combined.
- Dress the Noodles: If you sautéed the zucchini noodles, remove them from the skillet and place them in a serving bowl. If using raw noodles, place them directly in the bowl.
- Combine: Pour the lemon-herb dressing over the zucchini noodles. Gently toss to ensure the noodles are evenly coated with the dressing.
- Add Toppings (Optional): If desired, sprinkle with halved cherry tomatoes, Kalamata olives, toasted pine nuts or sunflower seeds, and fresh basil leaves.
- Serve Immediately: For the best flavor and texture, serve the healthy zucchini noodles immediately.
Helpful Tips & Variations:
- Spice it Up: Add a pinch of red pepper flakes to the dressing for a little heat.
- Creamy Variation (Dairy-Free): Blend half an avocado with the lemon juice, herbs, garlic, salt, and pepper for a creamy, natural dressing. Thin with a tablespoon of water if needed.
- Seasonal Herbs: Feel free to experiment with other fresh herbs like dill, chives, or oregano depending on what you have available.
- Protein Boost: Add grilled chicken, chickpeas, or crumbled feta cheese (if you include dairy) for a more substantial meal. Ensure your protein source is also naturally prepared without processed ingredients.
- Storage: While best enjoyed fresh, leftover undressed zucchini noodles can be stored in an airtight container in the refrigerator for up to 2 days. Dress just before serving. Dressed noodles tend to become soggy over time.
- Vegetable Variety: You can also incorporate other spiralized vegetables like carrots or cucumbers for a colorful mix.
Nutritional Highlights (Brief):
This healthy zucchini noodles recipe is a fantastic source of hydration due to the high water content of zucchini. It’s low in calories and carbohydrates while providing essential vitamins and minerals. The olive oil offers healthy fats, and fresh herbs are packed with antioxidants. Lemon juice is a good source of Vitamin C, supporting your immune system. This dish is a simple way to incorporate more vegetables and natural ingredients into your diet.
Conclusion:
Ready to twirl your way to a delicious and nutritious meal? This healthy zucchini noodles recipe is incredibly versatile and easy to customize with your favorite natural ingredients. We encourage you to give it a try and experience the fresh flavors for yourself!
Have you tried making zucchini noodles before? What are your favorite natural toppings or dressing variations? Share your thoughts and tips in the comments below! If you enjoyed this easy homemade meal, don’t forget to share the recipe with your friends and family! Happy cooking!