Zucchini

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Zucchini
45 min.
4
258kcal

Suggestions

Ingredients

  • 0.3 cup basil fresh chopped
  • 0.5 clove garlic chopped
  • teaspoon jalapeno chopped
  • servings kosher salt 
  • 0.3 cup olive oil extra-virgin plus more for drizzling
  • teaspoon oregano fresh chopped
  • servings pepper freshly ground
  • 0.3 cup pinenuts plus more for topping chopped
  • medium vine-ripened tomatoes 
  • large zucchini yellow

Equipment

  • food processor
  • bowl
  • blender
  • mandoline
  • colander
  • peeler

Directions

  1. Trim and peel the zucchini, then use a mandoline or a vegetable peeler to thinly slice lengthwise into wide ribbons (stop when you get to the seeds).
  2. Cut the ribbons into 1/4-to-1/2-inch-wide strips to make them look like fettuccine.
  3. Transfer to a colander and toss with 3/4 teaspoon salt; let drain in the sink, tossing occasionally, about 30 minutes. Rinse well and pat dry.
  4. Meanwhile, peel the tomatoes using a sharp vegetable peeler, then halve horizontally and squeeze out the seeds. Puree 1 tomato with the olive oil, garlic, jalapeno, and 1/4 teaspoon each salt and pepper in a food processor or blender.
  5. Transfer to a bowl. Chop the remaining 4 tomatoes and add to the bowl; add the pine nuts, basil, oregano, and salt to taste.
  6. Divide the zucchini among bowls and top with the tomato sauce. Top with more pine nuts and drizzle with olive oil.
  7. Photograph by Kate Sears

Nutrition Facts

Calories258kcal
Protein9.29%
Fat64.41%
Carbs26.3%

Properties

Glycemic Index
59.75
Glycemic Load
3.98
Inflammation Score
-9
Nutrition Score
25.265652039777%

Flavonoids

Naringenin
1.05mg
Apigenin
0.01mg
Luteolin
0.03mg
Kaempferol
0.14mg
Myricetin
0.21mg
Quercetin
0.96mg

Nutrients percent of daily need

Calories:258.32kcal
12.92%
Fat:20.2g
31.08%
Saturated Fat:2.47g
15.46%
Carbohydrates:18.56g
6.19%
Net Carbohydrates:12.55g
4.56%
Sugar:11.53g
12.81%
Cholesterol:0mg
0%
Sodium:208.68mg
9.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.56g
13.11%
Vitamin C:77.92mg
94.45%
Manganese:1.55mg
77.3%
Vitamin B6:0.85mg
42.64%
Vitamin K:44.25µg
42.14%
Vitamin A:2030.87IU
40.62%
Potassium:1277.85mg
36.51%
Folate:122.17µg
30.54%
Vitamin B2:0.51mg
30.13%
Vitamin E:4.1mg
27.32%
Fiber:6.01g
24.06%
Magnesium:95.77mg
23.94%
Phosphorus:210.79mg
21.08%
Copper:0.38mg
18.95%
Vitamin B1:0.25mg
16.36%
Vitamin B3:2.91mg
14.57%
Iron:2.34mg
13%
Zinc:1.78mg
11.84%
Calcium:77.34mg
7.73%
Vitamin B5:0.68mg
6.79%
Selenium:0.8µg
1.14%