Courgette and Carrot Spaghetti with Red Pepper and Tomato Sauce

Courgette and Carrot Spaghetti with Red Pepper and Tomato Sauce is a delightful and healthy dish that combines the freshness of spiralized courgette (zucchini) and carrot “spaghetti” with a flavorful red pepper and tomato sauce. This dish is often considered a healthier alternative to traditional pasta, as it’s low in carbohydrates and provides a generous serving of vegetables. It’s suitable for vegetarians and vegans and can be customized to meet various dietary preferences.

History:
The concept of vegetable “spaghetti” is rooted in the growing popularity of low-carb and gluten-free diets. Using spiralized vegetables as a pasta substitute became a trend in the early 21st century. This dish is part of that trend, offering a creative and healthy way to enjoy the flavors of traditional pasta dishes without the heavy carbohydrates.

Components:

1. Courgette (Zucchini): 2 medium-sized
2. Carrots: 2 medium-sized
3. Red Bell Pepper: 1 large
4. Tomatoes: 4-5 ripe tomatoes
5. Garlic: 2-3 cloves, minced
6. Onion: 1 medium-sized, finely chopped
7. Olive Oil: 2-3 tablespoons
8. Salt: To taste
9. Black Pepper: To taste
10. Basil Leaves: Fresh basil leaves for garnish (optional)

Steps to Prepare Courgette and Carrot Spaghetti with Red Pepper and Tomato Sauce:

Step 1: Prepare the Vegetables

• Wash the courgettes and carrots thoroughly.
• Using a spiralizer, create “spaghetti” from the courgettes and carrots. Set them aside.

Step 2: Prepare the Red Pepper and Tomato Sauce

• Roast the red bell pepper. You can do this by placing it directly over a flame or under the broiler until the skin is charred. Then, place it in a sealed plastic bag for a few minutes to steam. This will make it easier to peel. Once cooled, peel the skin, remove the seeds, and chop the flesh.
• In a saucepan, heat 2 tablespoons of olive oil over medium heat. Add the minced garlic and chopped onion. Sauté until the onion becomes translucent.
• Add the chopped roasted red pepper and tomatoes to the saucepan. Cook for about 10-15 minutes, allowing the tomatoes to break down and the sauce to thicken.
• Season the sauce with salt and black pepper to taste. You can also add a pinch of red pepper flakes for some heat if desired.

Step 3: Cook the Vegetable “Spaghetti”

• In a separate pan, heat the remaining olive oil over medium-high heat.
• Add the courgette and carrot “spaghetti” and sauté for about 3-5 minutes or until they are tender but still have a slight crunch.

Step 4: Combine and Serve

• Pour the red pepper and tomato sauce over the cooked vegetable “spaghetti.”
• Toss everything together until well coated with the sauce.
• Garnish with fresh basil leaves if desired.

Step 5: Serve

• Serve your Courgette and Carrot Spaghetti with Red Pepper and Tomato Sauce immediately while it’s hot.

Total Preparation Time: Approximately 30-40 minutes.

This dish is not only visually appealing but also a healthy and flavorful option for those looking to reduce their carbohydrate intake or incorporate more vegetables into their diet. Enjoy!

Here are the approximate nutrition facts and health information for Courgette and Carrot Spaghetti with Red Pepper and Tomato Sauce. Please note that these values can vary depending on specific ingredients and portion sizes:

Nutrition Facts (Per Serving, assuming 4 servings):

• Calories: 150-180 calories
• Total Fat: 8-10 grams
  • Saturated Fat: 1-1.5 grams
  • Monounsaturated Fat: 6-7 grams
  • Polyunsaturated Fat: 1-1.5 grams
• Cholesterol: 0 milligrams
• Sodium: 300-350 milligrams
• Total Carbohydrates: 18-22 grams
  • Dietary Fiber: 5-7 grams
  • Sugars: 10-12 grams
• Protein: 3-4 grams
• Vitamin A: 150-200% of the Daily Value (DV)
• Vitamin C: 100-150% DV
• Calcium: 6-8% DV
• Iron: 6-8% DV
• Potassium: 10-15% DV

Health Information:

1. Low in Calories: This dish is relatively low in calories, making it suitable for those looking to manage their calorie intake.

2. Low in Saturated Fat: The recipe includes minimal saturated fat, which is beneficial for heart health.

3. Rich in Vitamins: It is high in vitamin A and vitamin C due to the presence of carrots, courgettes (zucchini), and red bell pepper. These vitamins support skin health, immunity, and vision.

4. Fiber-Rich: The dish is a good source of dietary fiber, aiding in digestion and providing a feeling of fullness.

5. Low in Cholesterol: Being plant-based, this recipe contains no cholesterol, promoting heart health.

6. Low in Sodium: It is relatively low in sodium, which is essential for individuals monitoring their salt intake.

7. Vegetarian/Vegan-Friendly: This recipe is suitable for vegetarians and vegans, providing essential nutrients without animal products.

8. Gluten-Free: This dish is naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease.

9. Antioxidants: The red pepper and tomato sauce provide antioxidants such as lycopene and beta-carotene, which have potential health benefits, including reducing the risk of chronic diseases.

10. Low-Carb Option: This dish serves as a lower-carb alternative to traditional pasta, making it suitable for low-carb or keto diets.

Remember that these values are approximate and can vary based on the specific brands and quantities of ingredients used. Additionally, the nutritional content may change if you make modifications to the recipe, such as adding cheese or other toppings.