Vegan Zoodle and Pea Bake
Questa ricetta è disponibile anche in italiano
Perfect as a side or main, this vegan zoodle and pasta bake is the best dish to make to get a bunch of nutrients and little calories.
What are zoodles?
Zucchini noodles (also known as “zoodles“) are the perfect gluten-free, zucchini pasta.
Zoodles are simply zucchini that has been spiralized (cut into thin strips, forming long spiral strands).
In the UK they are sold in the shops already spiralized often under the name of "courgetti" which is a fusion of the English version of zucchini vegetable, courgette, and the world wide known Italian pasta shape: spaghetti.
Ingredients and Substitutions
What I love the most about this simple recipe is that it requires a little bunch of ingredients and very small effort.
Obviously the main two ingredients we are going to need are zucchini and peas.
If you want to save time you can check for a pack of spiralized zucchini noodles (aka courgetti), instead of using a vegetable spiralizer or a vegetable sharpener like the one I used.
Courgettes can be substitute with squashes or pumpkin spaghetti.
Peas are fine both fresh or frozen. I used frozen ones as I always have a bag of petit pois hanging around in my freezer. They are smaller than garden peas, which I personally prefer.
Next we are going to need:
- Tomato Passata
- Vegan Grated Cheese
- Breadcrumbs (or gluten free alternative)
- Garlic Clove or Powder
Optionally you can flavour with herbs or spices of your choice, and/or increase the protein intake by incorporating vegetable ragout (soy, tofu or seitan) instead of about half the amount of the tomato puree.
How to Make Vegan Zoodle and Pea Bake
STEP 1
Make the zoodles.
Wash the zucchini and cut it into spaghetti with a spiralizer or vegetable sharpener.
STEP 2
Heat 1 tablespoon of extra virgin olive oil in a pan with crushed garlic clove, then add the noodles and sauté stirring constantly for 5-7 minutes. If you are using the grated garlic add it with the zoodles.
Once the zoodles are ready add the peas and the tomato passata. Season with salt and pepper, cook for a couple of minutes more after the sauce starts bubbling, then turn off the heat.
STEP 3
Transfer the zoodle and pea mixture to a 8-inch/20 cm round tin, sprinkle with bread crumbs, then top with vegan grated cheese and finish with an extra drizzle of vegetable oil.
STEP 4
Bake in a 200°C (390°F) preheated oven for 40-45 minutes or in the air fryer at 215°C (420°F) for 15-20 (or until the top is crispy to your liking).
STEP 5
Serve warm or at room temperature (I prefer RT) with a slice of toasted sourdough bread.
Storing tips and infos
The Vegan Zoodle and Pea Bake can be kept in the fridge up to a week in an airtight container.
It is also suitable for home freezing (up to 2-3 months).
Vegan Zoodle and Pea Bake Recipe
Ingredients:
500 g Courgettes (3 medium)
50 g Frozen Peas (⅓ cup)
250 g Tomato Passata (1 cup)
1 tablespoon Extra Virgin Olive Oil (omit for oil free version)
1 Garlic Clove (or ⅛ teaspoon garlic powder)
½ teaspoon Salt
Pepper
2 tablespoon Breadcrumbs (or GF alternative)
1.5 tablespoon Vegan Grated Cheese
Method:
1. Wash the zucchini and cut it into spaghetti with a spiralizer or vegetable sharpener.
2. Heat the olive oil in a pan with crushed garlic clove, then add the noodles and sauté stirring constantly for 5-7 minutes. If you are using the grated garlic add it with the zoodles.
3. Once the zoodles are slightly soft but still crunchy add the peas and the tomato passata. Season with salt and pepper, cook for a couple of minutes more after the sauce starts bubbling, then turn off the heat.
4. Transfer the zoodle and pea mixture to a 8-inch/20 cm round tin, sprinkle with bread crumbs, then top with vegan grated cheese and finish with an extra drizzle of vegetable oil.
5. Bake in a 200°C (390°F) preheated oven for 40-45 minutes or in the air fryer at 215°C (420°F) for 15-20 (or until the top is crispy to your liking).
6. Serve warm or at room temperature with a slice of toasted sourdough bread.
https://gfycat.com/marvelousuntidyjaguar
For other recipes with zucchini/courgettes do not miss:
- Vegan Courgette Parmigiana
- Burger Stuffed Zucchini
- Courgette and Potato Cakes
- Zucchine alla Scapece (in the AF)
- Courgette and Blossom Pesto
- Zucchini Stuffed Brioche Bread
- Fuss Free Courgette Baked Frittata
- Courgette and Potato Bake
- Zucchini and Sundried Tomato Muffins
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