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Zoodles in Mediterranean Tomato Sauce
Annie Graves

Zoodles in Mediterranean Tomato Sauce

Enjoy a healthy and delicious meal with these Zoodles in Mediterranean Tomato Sauce! Packed with fresh veggies, herbs, and a zesty tomato sauce, it’s a perfect low-carb dish.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4
Course: Lunch
Cuisine: Mediterranean
Calories: 150

Ingredients
  

For the Zoodles:
  • 4 medium zucchinis spiralized into noodles
  • 1 tbsp olive oil
  • Salt and freshly ground black pepper to taste
For the Mediterranean Tomato Sauce
  • 2 tbsp olive oil
  • 1 small onion finely chopped
  • 3 cloves garlic minced
  • 1 can 14.5 oz diced tomatoes (or 2 cups fresh tomatoes, chopped)
  • 1/4 cup tomato paste
  • 1/2 cup Kalamata olives pitted and halved
  • 1/4 cup sun-dried tomatoes chopped
  • 1/4 cup capers rinsed
  • 1 tsp dried oregano
  • 1/2 tsp dried thyme
  • 1/2 tsp crushed red pepper flakes optional, for heat
  • Salt and freshly ground black pepper to taste
  • 1/4 cup fresh basil chopped (plus extra for garnish)
  • 1/4 cup fresh parsley chopped (optional)
Substitutions
  • Vegan: This recipe is naturally vegan.
  • Gluten-Free: This recipe is naturally gluten-free.
  • Low-Sodium: Use low-sodium tomatoes and reduce the amount of added salt.

Method
 

Prepare the Zoodles
  1. Spiralize the zucchinis into noodles using a spiralizer or a julienne peeler.
  2. Set the zoodles aside on a clean kitchen towel to absorb any excess moisture.
Cook the Mediterranean Tomato Sauce
  1. In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for 5 minutes until softened and translucent.
  2. Add the minced garlic and cook for another 1-2 minutes until fragrant.
  3. Stir in the diced tomatoes, tomato paste, olives, sun-dried tomatoes, capers, oregano, thyme, crushed red pepper flakes (if using), salt, and pepper. Simmer the sauce for 10-15 minutes, allowing the flavors to meld together and the sauce to thicken slightly.
  4. Stir in the chopped basil and parsley, then remove the skillet from the heat.
Cook the Zoodles
  1. In a separate large skillet, heat 1 tablespoon of olive oil over medium heat.
  2. Add the zoodles and sauté for 2-3 minutes, tossing gently, until just tender but still slightly crisp.
  3. Season with salt and pepper to taste.
Combine and Serve
  1. Divide the zoodles among serving plates and spoon the Mediterranean tomato sauce over the top.
  2. Garnish with additional fresh basil and serve immediately. Enjoy!

Notes

Nutritional Information (Per Serving - 1 cup of zoodles with sauce):

  • Calories: 150
  • Carbohydrates: 15g
  • Protein: 3g
  • Fat: 10g
  • Saturated Fat: 1.5g
  • Sodium: 500mg
  • Fiber: 5g
  • Sugar: 8g

 

Notes/Advice:

  • Additions/Subtractions:
    • If you prefer a thicker sauce, simmer it uncovered for a few extra minutes to allow the liquid to reduce.
    • For extra flavor, add a splash of balsamic vinegar or a pinch of sugar to balance the acidity of the tomatoes.
    • Zoodles can release water as they cook, so be careful not to overcook them to avoid a watery dish.