The Peaceful Pasta – Raw Zucchini Noodles and Marinara Sauce


by: Friska Wirya

Raw pasta? You bet. I’ve made raw pasta from zucchinis, carrots and coconut flesh. This version uses zucchinis (aka summer squash, courgette) for the pasta. A few health benefits of the zucchini: ? Very low calorie at 17 calories per 100g, moderately rich in folates and high in potassium – useful in weight reduction, cell division and reducing blood pressure ? No saturated fats or cholesterol. ? Zucchini peel is rich in dietary fibre, helping to reduce constipation and protect against colon cancer. ? Golden-skinned zucchinis are rich in flavonoids and antioxidants such as carotenes, lutein and zea-xanthin. ? Fresh pods are rich in vitamin A and C, with moderate traces of B-complex vitamins thiamin, pyridoxine, riboflavin and minerals like iron, manganese, phosphorus, and zinc. ? This member of the squash family has smooth tender skin, high water content and small seeds in their flesh. A versatile vegetable, they can be consumed raw or cooked. In the raw, they can be sliced and added to salads or grated into raw patties. When I do actually ‘cook’, I throw grated zucchini into chocolate muffins, top pizzas with them or roast them in the oven with herbs and spices.


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serves: 4

2-3 raw unpeeled zucchinis (aka courgettes)

1/2 cup sundried tomatoes (reserve some oil)

1 cup almonds (soaked the night before)

1 tbs heaped tomato paste

1/2 red capsicum, chopped

1/2 cup dried basil

1 tbsp finely chopped onion

1-2 cloves garlic minced

1 tbsp fresh lemon juice

1 tsp sea salt

1/4 tsp Optional: dried chili flakes

Nutrition Facts
The Peaceful Pasta – Raw Zucchini Noodles and Marinara Sauce

Servings Per Recipe: 4

Amount per Serving

Calories: 191

  • Total Fat: 12.5 g
  •     Saturated Fat: 1.1 g
  •     Trans Fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 655.6 mg
  • Total Carbs: 16.4 g
  •     Dietary Fiber: 6.8 g
  •     Sugars: 7.3 g
  • Protein: 8.6 g

how is this calculated?

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1.  Cut the ends off the zucchini. Use a veg peeler or spiralizer to make noodles.

2.  Puree all marinara ingredients together in either a food processor or blender until creamy. Add more water if the mixture is too thick.

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