Courgette (Zucchini) Pasta with Tofu and Toasted Spices
Ingredients
Main Ingredients:
- 1 lb Pasta, cooked, drained (Save 1 cup pasta water)
- 4 Courgette / Zucchini, whole
- ½ block (about 225g) extra firm tofu, diced
- ½ bunch Parsley, picked and rough chopped
- 1 Lemon, zested and juiced
- 1 cup Oat milk
- Olive oil
- Salt
- Black pepper
Aromatics:
- 1 Onion, halved (½ diced, ½ cut into large wedges)
- 4-5 Garlic cloves (1 minced, others whole)
- 1 tsp Chil flakes or chili peppers (optional)
Spices:
- 1 TBS Fennel seeds, toasted, ground
- 1 tsp Coriander seeds, toasted, ground
- 1 tsp White peppercorns, toasted, ground
Finishing:
- ½ cup Nutritional Yeast
Optional Additions:
- Splash of white wine
- Additional veg (tomatoes or roasted red pepper for pink color)
- Can of white beans
Instructions
Cook the Pasta:
- Cook pasta according to package directions.
- Reserve 1 cup of pasta water before draining.
- Set the cooked pasta aside.
Toast and Grind the Spices:
- Toast fennel seeds, coriander seeds, and white peppercorns in a dry pan over medium heat until fragrant.
- Grind the toasted spices using a mortar and pestle until finely ground.
- Set the ground spices aside.
Sear the Onions and Zucchini:
- Heat a medium pot or Dutch oven over medium-high heat.
- Add the halved onion wedges and sear until browned. (Add a little olive oil after a minute to prevent sticking)
- Add the ground spices, whole zucchini, whole garlic cloves, and any additional optional vegetables.
- Sauté for 2 minutes.
Cook the Vegetables:
- Add water to the pot (enough to almost cover the vegetables).
- Cover and cook for 10-15 minutes, or until the vegetables are soft but still retain their color.
- Shut off the heat and let cool slightly.
Blend the Sauce:
- Transfer the cooked zucchini, onion, garlic, and cooking liquid to a blender.
- Add the oat milk and nutritional yeast.
- (Optional: Add a can of white beans for added protein and thickness.)
- Blend until smooth and creamy.
Prepare the Pasta Topping (Optional Restaurant Style):
- Heat a large sauté pan over medium heat.
- Add olive oil, diced onion, and minced garlic.
- Sauté until the onions start to cook.
- Add a generous amount of the blended sauce and the cooked pasta.
- Mix well, add parsley, plate and serve
Alternative Serving Method:
- Reserve some of the blended sauce.
- Add the pasta to the bulk of the sauce and mix well.
- Add additional sauce when serving, if desired.
- Top with fresh parsley and chili flakes (optional).
Final Touches:
- Serve hot, garnished with fresh parsley and chili flakes (optional).
- Drizzle with a bit of olive oil, if desired.
Video Description
This simple courgette (zucchini) recipe proves humble garden ingredients can deliver big flavor—and even bigger meaning. It all comes together in this dish that is satisfying, grounded and delicious. With zucchini being in season and is one of the most inexpensive veggies out there. This recipe is filling, packed with flavor and hits the spot. And it's an easy Whole Food Plant Based No Oil Option for all those interested in that and Gluten Free - high protein, if you use a whole grain/bean pasta like chickpea or lentil.
In a world divided, delicious food brings people together and can be a form of practicing generosity.
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Courgette / Zucchini Pasta
1 Lb Pasta, cooked, drained Save 1 cup pasta water
4 Courgette / Zucchini, whole,
1 cup Oat milk
1 cup Pasta Water, reserved
Olive oil
1 Onion, halved (1/2 is diced – ½ is cut into large wedges)
4 - 5 garlic cloves (mince 1 clove, leave others whole
1 Lemon, zested and juice
½ bunch Parsley, picked and rough chopped
½ block 450 gram extra firm tofu, diced
1 TBS Fennel seeds, toasted, ground
1 tsp coriander seeds, toasted, ground
1 tsp white peppercorns, toasted, ground
½ cup Nutritional Yeast
1 tsp Chil flakes or chili peppers (optional)
Splash of white wine (optional)
Additional veg (optional- for pink add couple tomatoes or roasted red pepper)
Can white beans (optional)
Cook off pasta, remember to save at least 1 cup of pasta water to use making sauce if needed
Toast the spices then grind in mortar and pestle. Set to side
Heat Medium pot or Dutch oven until hot. Add onions and sear until browned, (for added flavor boost). Add little olive oil after a minute. Add spices, Zucchini, whole garlic any additional veg (optional) and sauté for 2 minutes.
Add water and cover to cook for another 10 -15 minutes until veg are soft but not lost all their color. Shut off heat and let cool.
Add all zucchini, onion garlic and liquid from cooking into blender and blend adding oat milk to make creamy and nutritional yeast.
(optional is to add a can of white beans for added protein and thickness)
When serving heat large sauté pan, add little olive, dice onion, minced garlic and sauté onions start to cook, add healthy amount of sauce and then pasta – mix in parsley, plate and serve (Optional restaurant style method)
Easiest method would be to reserve some sauce and add the pasta to the bulk of the sauce and add additional sauce when serving. Top with parsley and chili falkes.