Zoodles in Mediterranean Tomato Sauce: Light, Fresh, and Full of Flavor

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!

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.

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 4

Course: Lunch

Cuisine: Mediterranean

Calories: 150

Ingredients Method Notes

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.

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!

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