Zucchini Pasta with Avocado Sauce

Ingredients

• 3–4 large or 5–6 smallcourgettes
• 5 ml (1 teaspoon)olive oil
• 3 clovesgarlic, crushed or minced
• 2ripe avocados, stoned and peeled
• About 15 g (about ⅓ cup, loosely packed)large handful of coriander
• 30 ml (2 tablespoons)lemon juice
• 30 ml (2 tablespoons)olive oil
• 2.5 ml (½ teaspoon), or to tastesalt
• 1.25 ml (¼ teaspoon)black pepper
• As neededwater

Instructions

1. 1

   Spiralise courgettes

   Trim the ends from the courgettes and use a spiraliser to turn them into noodles. Heat a large frying pan over high heat, add 5 ml olive oil and the garlic, and cook for a few seconds until golden. Add the courgette noodles, toss with the garlic and cook for just a few seconds, then take the pan off the heat and leave it to cool.

2. 2

   Blend the sauce

   While the courgettes cool, blend the avocados, coriander, lemon juice, 30 ml olive oil, salt and pepper until creamy. If you want a pourable sauce, blend in 2–3 tablespoons of water, or enough to reach the consistency you prefer.

3. 3

   Toss and serve

   Pour the sauce over the courgette noodles and toss to coat. Serve with Parmesan or extra chopped coriander if you like, warm or at room temperature.

What is zucchini pasta?

Zucchini pasta, also called courgette noodles or zoodles, uses spiralised courgette in place of conventional pasta. This version combines them with avocado and herbs for a fresh, creamy sauce.

The recipe’s appeal is its quick cooking and flexible herbs: coriander is suggested, while parsley, basil or a mix can be used instead.

Nutrition and macros by portion

The nutrition label shows one serving as written: 280 calories, 5g protein, 14g carbs, 22g fat.

Most of the carbohydrates come from the courgettes and avocados, while the avocado and olive oil contribute most of the fat; the vegetables and herbs provide a little protein. Balance the plate by serving a portion alongside beans, eggs or another protein-rich food.

Courgette noodles

Spiralise the courgettes just before cooking so the strands stay fresh and easy to toss. The recipe gives a range of courgette sizes, so the final amount of noodles will vary.

Briefly cook the garlic

The garlic cooks in hot oil for only a few seconds. Watch for it to turn golden, then add the courgettes promptly so it does not keep browning.

Keep the noodles tender

The courgettes need only a few seconds in the pan; the aim is to warm them without cooking them until soft. Taking the pan off the heat afterwards also gives the strands time to cool before the sauce goes on.

Adjust the sauce

Blend the avocado, herbs, lemon, oil and seasoning until smooth and creamy. Add the optional water gradually if you would like a looser sauce that coats the noodles more easily.

Choose your herbs

Coriander gives the sauce its suggested flavour, but parsley or basil can stand in for it. A combination works too, as the recipe description notes.

Serving ideas

Serve the noodles warm or at room temperature, with extra chopped coriander or Parmesan if desired. For a fuller meal, pair them with a source of protein such as beans, eggs or grilled chicken.

Recipe notes & tips

• Use a spiraliser to make even strands that are easy to coat.
• Have the sauce ingredients ready before heating the pan, as the garlic cooks quickly.
• Add water a little at a time so the sauce does not become too thin.
• Taste the blended sauce and adjust the salt to your preference.
• For a room-temperature serving, let the courgettes cool before tossing them with the sauce.

Variations

• Swap the herbs: use parsley or basil instead of coriander, or combine them.
• Add Parmesan: scatter it over the finished noodles as a garnish.
• Make it spicier: blend a little chilli into the sauce.
• Add beans: toss in cooked beans for a more substantial bowl.
• Use a different citrus: replace some of the lemon juice with lime juice.

Common mistakes to avoid

• Overcooking the courgettes: cook them for just a few seconds so they do not turn soft.
• Letting the garlic darken: add the noodles as soon as the garlic turns golden.
• Adding too much water: blend it in gradually until the sauce is pourable.
• Saucing hot noodles: allow the courgettes to cool first if serving at room temperature.
• Skipping a taste check: adjust the salt and pepper before tossing the sauce with the noodles.

How to store

Refrigerate leftovers in an airtight container and eat within 1–2 days; the avocado sauce may darken over time. This dish is best served cold or at room temperature rather than reheated, as the courgettes can become soft.

Frequently asked questions