Zucchini Spirals with Fresh Vegetable Sauce

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Zucchini Spirals with Fresh Vegetable Sauce
50 min.
4
141kcal

Suggestions


Are you looking for a delicious and healthy way to enjoy your vegetables? Look no further than our Zucchini Spirals with Fresh Vegetable Sauce! This vibrant dish is not only a feast for the eyes but also a powerhouse of nutrition, boasting a perfect health score of 100. Whether you're a vegetarian, vegan, or simply someone who loves to eat clean, this recipe checks all the boxes: it's gluten-free, dairy-free, and incredibly wholesome.

Imagine twirling your fork around a plate of zucchini spirals, topped with a rich and flavorful sauce made from fire-roasted diced tomatoes, fresh basil, and a medley of colorful vegetables like eggplant, bell peppers, and summer squash. Each bite is bursting with flavor and packed with essential nutrients, making it a fantastic side dish or a light main course.

Not only is this dish easy to prepare, taking just 50 minutes from start to finish, but it also offers a satisfying 141 calories per serving. With a delightful balance of protein, healthy fats, and carbohydrates, you can indulge guilt-free while nourishing your body. Perfect for family dinners or meal prep, this recipe is sure to become a staple in your kitchen. So grab your spiralizer and get ready to impress your taste buds with this fresh and healthy culinary creation!

Ingredients

  • 30 ounce tomatoes diced canned (fire-roasted preferred)
  • large eggplant 
  • 0.3 cup basil dried fresh for garnish (reserve a little )
  • cloves garlic minced
  • 0.5  bell pepper green chopped
  •  onion diced
  • 1.5 tsp oregano dried
  • 0.1 tsp pepper freshly ground to taste
  • 0.5  bell pepper red chopped
  • tsp salt to taste (or )
  •  summer squash diced yellow
  • tbsp tomato paste 

Equipment

  • sauce pan
  • colander

Directions

  1. Lay the slices in a large colander in a single layer, and lightly salt them. Turn them over and salt the other side. Set the colander on a plate, and set aside for about half an hour. This will draw bitterness from the eggplant. (You may skip this step if you don’t find eggplant bitter.) After half an hour, rinse the eggplant and chop it into 1/2-inch cubes.
  2. Heat a large non-stick saucepan, and add the onion and 2 tablespoons water. Cook, stirring, until the onion begins to brown, and then add the eggplant and a little more water. Continue to cook, stirring occasionally, for about 8 minutes, until the eggplant is mostly cooked.
  3. Add the squash, bell peppers, and garlic, and continue to cook and stir for 3 more minutes.
  4. Add the remaining ingredients, except for fresh basil. Cover and cook on low until all the flavors have blended, about 10 minutes.
  5. Add the basil and cook for a couple more minutes.
  6. Serve over zucchini “pasta” or whole wheat rotini.

Nutrition Facts

Calories141kcal
Protein19.24%
Fat7.38%
Carbs73.38%

Properties

Glycemic Index
60.75
Glycemic Load
2.99
Inflammation Score
-9
Nutrition Score
36.291304681612%

Flavonoids

Delphinidin
98.12mg
Apigenin
0.02mg
Luteolin
0.84mg
Isorhamnetin
1.38mg
Kaempferol
0.22mg
Myricetin
0.11mg
Quercetin
7.09mg

Nutrients percent of daily need

Calories:141.32kcal
7.07%
Fat:1.42g
2.18%
Saturated Fat:0.49g
3.03%
Carbohydrates:31.74g
10.58%
Net Carbohydrates:17.98g
6.54%
Sugar:14.2g
15.77%
Cholesterol:0mg
0%
Sodium:935.21mg
40.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.33g
16.65%
Vitamin K:273.36µg
260.35%
Manganese:2.21mg
110.65%
Iron:16.54mg
91.87%
Vitamin C:73.7mg
89.33%
Fiber:13.76g
55.04%
Vitamin B6:0.9mg
44.87%
Calcium:447.92mg
44.79%
Magnesium:171.42mg
42.86%
Potassium:1464.19mg
41.83%
Folate:132.17µg
33.04%
Copper:0.65mg
32.5%
Vitamin B2:0.51mg
30.14%
Vitamin E:4.08mg
27.22%
Vitamin A:1175.47IU
23.51%
Vitamin B3:3.88mg
19.39%
Phosphorus:168.31mg
16.83%
Vitamin B1:0.24mg
15.77%
Zinc:1.99mg
13.27%
Vitamin B5:0.97mg
9.7%
Selenium:1.91µg
2.74%