If you’re looking for a light and flavorful dish that’s bursting with Mediterranean flavors, these Zoodles in Mediterranean Tomato Sauce are just what you need. Made with spiralized zucchini noodles, or “zoodles,” and a zesty tomato sauce loaded with fresh vegetables, olives, and herbs, this dish is as satisfying as it is nutritious.
Whether you’re following a low-carb diet or just want to enjoy a fresh, veggie-packed meal, this recipe is sure to become a favorite. Ready to twirl up some zoodles? Let’s get cooking!
Zoodles in Mediterranean Tomato Sauce
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.
Instructions
Prepare the Zoodles
- Spiralize the zucchinis into noodles using a spiralizer or a julienne peeler.
- Set the zoodles aside on a clean kitchen towel to absorb any excess moisture.
Cook the Mediterranean Tomato Sauce
- In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for 5 minutes until softened and translucent.
- Add the minced garlic and cook for another 1-2 minutes until fragrant.
- 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.
- Stir in the chopped basil and parsley, then remove the skillet from the heat.
Cook the Zoodles
- In a separate large skillet, heat 1 tablespoon of olive oil over medium heat.
- Add the zoodles and sauté for 2-3 minutes, tossing gently, until just tender but still slightly crisp.
- Season with salt and pepper to taste.
Combine and Serve
- Divide the zoodles among serving plates and spoon the Mediterranean tomato sauce over the top.
- 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.
Variations:
- Zoodles with Creamy Tomato Sauce: Stir in 1/4 cup of coconut milk or heavy cream into the sauce for a creamy version.
- Mediterranean Pesto Zoodles: Replace the tomato sauce with a Mediterranean-inspired pesto sauce made with basil, parsley, and sun-dried tomatoes.
- Zoodles with Chickpeas: Add 1 cup of cooked chickpeas to the sauce for added protein and texture.
Suggestions:
- Serving Ideas: These zoodles are perfect on their own, but they also pair wonderfully with grilled chicken, shrimp, or tofu for a more substantial meal. A side of crusty bread or a simple green salad complements the dish nicely.
- Make It Ahead: The Mediterranean tomato sauce can be made ahead of time and stored in the fridge for up to 3 days. Just reheat it gently before serving with freshly cooked zoodles.
- Storage Tips: Store any leftover zoodles and sauce separately in airtight containers in the fridge for up to 2 days. Reheat the sauce on the stovetop and the zoodles in a skillet before combining them.
Wrapping It Up:
And there you have it—Zoodles in Mediterranean Tomato Sauce that are light, fresh, and full of flavor! This dish is a fantastic way to enjoy a healthy, veggie-packed meal that doesn’t skimp on taste. Whether you’re following a low-carb diet or just looking for a delicious way to enjoy more vegetables, these zoodles are sure to satisfy. So grab your spiralizer, whip up that zesty tomato sauce, and enjoy a taste of the Mediterranean in every bite. Happy cooking!