Vegan courgette spaghetti with pesto verde

Vegan courgette spaghetti with pesto verde: fresh courgette, basil, walnuts, garlic, lemon and extra virgin olive oil make an aromatic green dish.

At a glance

• Serves 2
• Prep time: 10 min
• No cooking needed
• Total time: 10 min
• Calories: 350 kcal per serving
• Protein: 6 g
• Fat: 32 g
• Carbs: 8 g

Ingredients

• 2 fat garlic cloves
• 2 firm courgettes
• 1 small squeeze of lemon juice
• 1 good pinch of sea salt flakes
• 4 tbsp extra virgin olive oil
• 50 g untoasted walnuts
• 1 large bunch of very fresh basil (or rocket)

Method

You’ll need: blender · spiralizer · chopping board · knife · mixing bowl

1. Wash the courgettes thoroughly and cut them into thin spaghetti or wide ribbons with a spiraliser or vegetable peeler.
2. Wash the basil or rocket and shake it dry. Roughly chop the garlic so it blends evenly with the other ingredients.
3. Put the walnuts in a blender with the basil or rocket, garlic, lemon juice, sea salt and olive oil. Blend briefly into a creamy pesto that still has a little texture.
4. Carefully toss the pesto with the courgette spaghetti in a large bowl until everything is evenly coated.
5. If you prefer the garlic milder, let the dish stand for a few minutes before eating. That way the flavours come together more gently.
6. Transfer to plates or a bowl and serve straight away, topped with a few chopped walnuts or fresh basil leaves if you like.

Good to know

This dish is light, fresh and a lovely green on the plate. It looks simple but tastes surprisingly rounded and aromatic.

Swaps

Walnuts → macadamia nuts (milder flavour, more monounsaturated fats) Basil → parsley (fresher, more mineral flavour, often cheaper) Lemon juice → lime juice (similarly fresh, a little more aromatic) Courgette → cucumber noodles (very fresh, crunchier and juicier)

Allergens

Contains walnuts as an allergen. Raw garlic doesn't agree with everyone; season mildly for children; during pregnancy, the ingredients in normal kitchen amounts are generally no concern, as long as everything is fresh and well washed. Contains: tree nuts (walnuts).

Frequently asked questions

Which fatty acids are in walnuts and olive oil?

Walnuts mainly provide polyunsaturated fats, including alpha-linolenic acid. Extra virgin olive oil mainly contains monounsaturated oleic acid plus small amounts of other compounds such as polyphenols.

What do basil and rocket bring, nutritionally?

Both contain vitamin K and various plant compounds. Rocket also provides typical mustard oil glycosides, basil more essential oils and carotenoids; the amounts vary with variety and freshness.

Does raw garlic suit everyone?

Not everyone. Raw garlic can cause discomfort with a sensitive stomach or IBS, because it contains fermentable carbohydrates and sulphur compounds.

Which nutrients does courgette actually provide?

Courgette is fairly mild and high in water, but it also contains potassium, some folate and small amounts of vitamin C. The nutrient content isn't especially high, but it fits well into light veg dishes.

Is lemon juice just there for flavour?

Mainly for freshness and balance, but it also brings some vitamin C. The acidity can also help the green pesto look fresh for longer.

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