Low-carb courgette noodles with fruity tomato sauce

Low-carb courgette noodles with fruity tomato sauce: a simple recipe with courgettes, tomatoes, garlic, onion, olive oil and fresh basil.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 10 min
• Total time: 20 min
• Calories: 210 kcal per serving
• Protein: 6 g
• Fat: 15 g
• Carbs: 14 g

Ingredients

• 3 courgettes
• 1 tin of tomatoes
• 1 onion
• 2 cloves of garlic
• 2 tbsp olive oil
• 1 handful of basil
• 1 pinch of salt
• 1 pinch of pepper

Method

You’ll need: frying pan · spiralizer · chopping board · knife · wooden spoon

1. Wash the courgettes and use a spiraliser to cut them into fine noodles. Set aside briefly.
2. Peel and finely chop the onion and garlic. That way the flavour spreads evenly through the sauce.
3. Warm the olive oil in a frying pan and cook the onion and garlic over a medium heat until soft and translucent. Add the tomatoes and stir everything well.
4. Let the tomato sauce simmer briefly until it thickens a little. Season with salt and pepper.
5. Carefully fold the courgette noodles into the hot sauce and only warm them through briefly. They should soften but still keep a little bite.
6. Arrange the courgette noodles with tomato sauce in deep plates and scatter fresh basil over the top. Finish with a little olive oil if you like.

Good to know

When it needs to be quick but should still taste like a proper meal, this dish is a good choice. Fresh, juicy and nice and easy.

Swaps

Courgettes → shirataki noodles (even fewer carbohydrates); tinned tomatoes → passata without added sugar (often a smoother consistency); olive oil → avocado oil (heat-stable and mild in flavour); basil → parsley (also provides vitamin K and fresh herby notes).

Allergens

The recipe is naturally free from gluten, egg and milk. If you have a sensitive stomach, onion and garlic can cause discomfort. Usually easy to adapt for children, and fine in pregnancy with good kitchen hygiene.

Dairy-free recipes