Courgetti with Pea Mint Sauce
User Reviews
5
-
Prep Time
5 mins
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Cook Time
10 mins
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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
Description
This recipe begins by spiralizing courgettes into noodle-like ribbons. Separately, diced onion and finely chopped garlic are gently sautéed in neutral cooking oil until softened but not browned. Fresh or frozen peas are simmered briefly in vegetable stock, then blended with the cooked onion, garlic, mint leaves, and some cooking stock to form a thick, smooth pea-mint sauce seasoned with salt and pepper.
The courgetti can be served raw for a crisp texture or lightly cooked in the reserved cooking stock to soften, depending on preference. Serving the courgetti topped with the vibrant green pea mint sauce delivers a dish that balances soft and crisp textures with bright, fresh flavors.
Ingredients
- 2 courgette unpeeled, raw or zucchini
- ½ onion diced
- 1 clove garlic finely chopped
- 1 teaspoon neutral cooking oil generic cooking oil
- 300 g peas fresh or frozen, 2 cups
- 240 ml vegetable stock 1 cup or broth
- mint optional, few sprigs fresh leaves
- salt
- black 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 DetailsNutrition 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.
User Reviews
Overall Rating
5
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