Courgetti with Pea Mint Sauce
User Reviews
5.0
36 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
5 mins
-
Total Time
15 mins
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Servings
4
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Calories
96 kcal
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Course
Dinner
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Cuisine
American, International
Courgetti with Pea Mint Sauce
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Courgetti (spiralised courgette) is a healthy and easy way to make 'pasta'. It's a great way to get extra vegetables into your diet and you can eat it lightly cooked or raw. I've topped it with a tasty simple pea and mint sauce. It's an all-vegetable meal that's low calorie, vegan, gluten free, healthy and delicious.
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Ingredients
- 2 raw courgette / zucchini unpeeled
- ½ onion diced
- 1 clove garlic finely chopped
- 1 teaspoon oil
- 300 g (2 cups) peas (fresh or frozen)
- 240 ml (1 cup) vegetable stock / broth
- Few sprigs of fresh mint leaves optional
- salt and pepper
Instructions
- Spiralize the courgette (zucchini) until you have ribbons. Set aside.
- In a small saucepan, gently fry the onion and garlic in the oil until cooked but not browned.
- Simmer the peas in the vegetable stock for a few minutes until cooked. Reserve the cooking stock, but remove the peas and place in a blender along with the cooked onion and garlic. Add ½ cup of the cooking stock and the mint leaves. Blend until thick and pureed. Add a pinch of salt and pepper.
- You can eat the spiralized courgette/zucchini raw, or else simmer it in the remaining stock water (topped up with extra water if necessary to cover) for a few minutes until softened, or toss it in a hot frying pan to heat. Serve topped with the pea sauce.
Nutrition Information
Show Details
Calories
96kcal
(5%)
Carbohydrates
16g
(5%)
Protein
5g
(10%)
Fat
2g
(3%)
Saturated Fat
1g
(5%)
Sodium
252mg
(11%)
Potassium
459mg
(13%)
Fiber
5g
(20%)
Sugar
8g
(16%)
Vitamin A
898IU
(18%)
Vitamin C
49mg
(54%)
Calcium
38mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 96 kcal
% Daily Value*
| Calories | 96kcal | 5% |
| Carbohydrates | 16g | 5% |
| Protein | 5g | 10% |
| Fat | 2g | 3% |
| Saturated Fat | 1g | 5% |
| Sodium | 252mg | 11% |
| Potassium | 459mg | 10% |
| Fiber | 5g | 20% |
| Sugar | 8g | 16% |
| Vitamin A | 898IU | 18% |
| Vitamin C | 49mg | 54% |
| Calcium | 38mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
36 reviews
Excellent
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