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Courgette Pasta with a Mexican Bean Sauce

eating courgettes for nutrition

If you haven’t experienced the culinary delights of a spiralizer yet then this is the recipe to bring you on board! It’s a great way to bring a bit of variety to meal times.

Healthy Courgette

I love to use my spiralizer on courgettes, not just because of the great texture and shape that it produces but also, of course, for the fantastic nutritional value of these vegetables.

Courgettes are incredibly low value at just 17 calories per 100g. Also, they contain absolutely no saturated fat or cholesterol. Eating courgettes without peeling them is always the best idea as there is a great amount of dietary fibre to be found close to the peel. Additionally, courgettes are abundant in potassium, vitamin A and vitamin C—not to mention moderate amounts of folate, zinc, manganese, iron and thiamine!

Courgette Pasta with a Mexican Bean Sauce Recipe

To make this dish for two to three people, you’ll need the following ingredients:

  • 2 courgettes
  • 2 spring onions
  • 1 red pepper
  • 100g of baby spinach
  • 1 tin of black beans, drained and rinsed
  • A handful of coriander – chopped
  • 1 corn on the cob
  • 1 Tbsp. smoked paprika
  • 1 lime

Method:

Ingredient prep!

The first and most enjoyable part of cooking this meal is to spiralize the courgette and put to one side in a large bowl. Next, finely slice the spring onions, cut the core from the red pepper and dice into 1 cm cubes. You must also shred the spinach with your hands and roughly chop the coriander.  Place the corn vertically on your chopping board and run your knife downwards to remove the corn pieces.

Ready to get cooking?

Over a medium to high heat, add the beans to a large skillet with the smoked paprika and a dash of olive oil. Mix well for two minutes. Then, in the same pan, add the corn and cook for five minutes before you then add the chopped spring onions and red pepper.

Cook for a further five minutes and then add the spinach and coriander. Stir the contents of the skillet well until the spinach begins to wilt. You can then remove from heat and add to the courgette noodles.  Mix well and dress with the juice of your lime. Finally, enjoy!

You can discover more fun meals like this one in my cookbook – SUPERFOODS – The Flexible Approach to Eating More Superfoods – Now available in the US too!

This Post Has 19 Comments

  1. Reblogged this on Not Just Tofu and commented:
    Being that my husband and I have given up processed carbs for dinner, I have been using both zucchini and squashes to make noodles. It’s affordable, neutral and pretty much fool proof for even the most beginner of cooks. The trick is not to salt them until the very end because it will draw out their natural liquids. Second, don’t overcook them because they will turn to mush. A quick saute or raw is the best way to have them. Use them in stir fries or in pasta dishes. Explore away; I will with this dish.

  2. This recipe looks DELICIOUS! I love my spiralizer 🙂 I was wondering if you let people guest post on your blog…I have a few recipes I’d be interested in sharing

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