Zucchini Noodles With Pesto

Ingredients

• 4 (397 g / 14 oz)zucchinis
• 1 teaspoon (5 ml)extra virgin olive oil, for stir-frying the noodles
• 47 g (⅓ cup)sunflower seeds
• 48 g (2 cups)fresh basil leaves
• 80 ml (⅓ cup)extra virgin olive oil
• 3garlic cloves
• ¼ teaspoon (1.25 ml), adjust to tastesalt
• 25 g (¼ cup)shredded Parmesan, or vegan Parmesan or nutritional yeast
• 60 ml (¼ cup)unsweetened almond milk

Instructions

1. 1

   Trim the courgettes

   Cut off both ends of each courgette.

2. 2

   Set up spiraliser

   Place a courgette on the spiraliser. If it is too long to fit, cut it in half and spiralise one half at a time.

3. 3

   Make the noodles

   Turn the spiraliser to form noodles, keeping the courgette centred and pressing it firmly against the blade as you turn. This helps produce longer strands rather than short curls.

4. 4

   Set noodles aside

   Transfer the courgette noodles to a plate while you make the sunflower-seed pesto.

5. 5

   Toast the seeds

   Warm a small frying pan over medium heat. Add the sunflower seeds and toast for 2–3 minutes, until fragrant.

6. 6

   Add pesto ingredients

   Put the toasted seeds in a food processor with the basil leaves, olive oil, garlic, salt and grated Parmesan. Use vegan Parmesan or nutritional yeast for a dairy-free version.

7. 7

   Blend the pesto

   Process for up to 1 minute, until smooth. If needed, stop to scrape down the sides of the bowl with a spatula, then blend again until evenly combined.

8. 8

   Warm the noodles

   Heat 1 teaspoon of olive oil in a large pan over low-medium heat. Add the courgette noodles and toss with pasta tongs for 2–5 minutes, stirring often so they warm evenly. They soften the longer they cook; for a crisp, al dente texture, stop after 2 minutes and taste to judge whether they need longer.

9. 9

   Add pesto sauce

   Stir the homemade sunflower-seed pesto into the noodles, then add the unsweetened almond milk to form a sauce.

10. 10

    Heat and thicken

    Cook for 1–2 minutes, until the sauce is hot, thick and bubbling around the edge of the pan. Add more almond milk if you want a thinner sauce, and do not cook the noodles for more than 8 minutes in total to limit softening.

11. 11

    Serve with Parmesan

    Serve with extra grated Parmesan.

What are zucchini noodles?

Zucchini noodles, often called zoodles, are strands cut from courgettes with a spiraliser. This American-style dish borrows the familiar pesto-and-pasta pairing but uses vegetables in place of wheat noodles.

Here, toasted sunflower seeds make the pesto rich and nutty, while almond milk loosens it into a creamy sauce. Brief cooking keeps the courgette strands from turning too soft.

Nutrition and macros by portion

The nutrition label shows one serving as written: 570 calories, 12g protein, 13g carbs, 54g fat.

The courgettes provide most of the carbohydrates, while the olive oil and sunflower seeds contribute much of the fat. Parmesan adds some protein, though the dish is not especially protein-heavy; serve it with chicken, fish or beans to make the meal more balanced.

The pesto ingredients

Sunflower seeds: toasting them for 2–3 minutes brings out their fragrance before they are blended. Keep them moving or watch closely so they do not scorch.

Basil and Parmesan: fresh leaves give the pesto its herbal character, while Parmesan adds savoury depth. Vegan Parmesan or nutritional yeast can replace the dairy cheese.

Olive oil and almond milk: the oil helps the pesto blend into a smooth spread, and the milk makes it more sauce-like when stirred through the noodles.

Getting long, even noodles

Centre each courgette on the spiraliser and press it firmly against the blade as you turn. If it is too long for your machine, halve it first and work with one piece at a time.

The noodles can rest on a plate while you make the pesto. They do not need to be cooked in advance.

Blending a smooth pesto

Process the toasted seeds with the basil, oil, garlic, salt and Parmesan for up to 1 minute. Stop and scrape the bowl if ingredients collect around the sides.

Blend again only as needed to make the mixture consistent. A smooth pesto coats the strands more evenly than a mixture with large pieces left around the bowl.

Cooking to the texture you like

Crisp strands: toss the noodles in the pan for about 2 minutes, then taste one before deciding whether to continue. They should be warmed through but still have some bite.

Softer strands: cook for longer within the stated 2–5 minute range, stirring often. Once the pesto and almond milk are added, keep the total cooking time to no more than 8 minutes.

Finishing the sauce

Stir the pesto into the warm noodles before adding the almond milk, then let the sauce heat for 1–2 minutes. Bubbles at the edge of the pan and a thicker consistency are the cues that it is ready.

Add a little more almond milk if you prefer a looser coating. Keep the pan over low-medium heat so the sauce warms without making the noodles overly soft.

What to serve with it

Serve the noodles straight from the pan with extra grated Parmesan. For a more substantial meal, pair them with a protein-rich side such as grilled chicken, fish or beans.

A simple salad or roasted vegetables can round out the plate without competing with the basil pesto.

Recipe notes & tips

• Choose firm courgettes that fit your spiraliser comfortably.
• Keep the courgettes centred on the blade to make longer strands.
• Toast the sunflower seeds just until fragrant, rather than letting them darken too much.
• Taste a noodle after 2 minutes of cooking to check its texture.
• Stir frequently so the noodles warm evenly in the pan.
• Add almond milk gradually if you want a thinner sauce.

Variations

• Make it dairy-free: use vegan Parmesan or nutritional yeast instead of Parmesan.
• Add chilli: blend a pinch of chilli flakes into the pesto for a gentle heat.
• Use pumpkin seeds: replace the sunflower seeds with an equal amount of pumpkin seeds.
• Add tomatoes: fold in halved cherry tomatoes near the end of cooking.
• Boost the protein: serve with grilled chicken, fish or beans.

Common mistakes to avoid

• Short noodle strands: centre the courgette and press it firmly against the spiraliser blade as you turn.
• Burnt seeds: toast them over medium heat and take them off once fragrant.
• Uneven pesto: stop the processor and scrape down the bowl before blending again.
• Mushy noodles: start tasting after 2 minutes and avoid cooking for more than 8 minutes in total.
• Overly thick sauce: stir in a little more unsweetened almond milk.
• Unevenly warmed noodles: toss them often with pasta tongs while they cook.

How to store

Refrigerate leftovers in an airtight container and use within 2 days. Reheat gently in a pan until just warm, stirring briefly; prolonged cooking can soften the courgette noodles further.

Frequently asked questions