Friday, July 18, 2014

Zucchini spaghetti with smoked tofu and oat cream

Zucchinis are great replacement to normal spaghetti made of wheat and eggs, especially, when you like to be in shape and stay healthy :P  
Here is the proof: 1 cup of raw zucchini has only 20kCal, while 1 cup of cooked spaghetti has 220kCal, which is more than 10x more calories!! Even 1cup of whole wheat spaghetti has 174kCal, which is still much higher. 
Good news is, you can munch on much more of the lovely zucchinis, while not worrying about the extra calories :P 
Try this recipe, you will be surprised how the zucchini noodles resemble the original ones. They are fresh and crunchy, giving you extra health benefits.
Here are some of them: 
  • they contain no saturated fat or cholesterol, while the peel provides high amount of dietary fiber.. you know what that means.. good for your tummy and lowers your cholesterol :)
  • they are high in anti-oxidants, folates (especially good during and before pregnancy), vitamin A and C, which play role in preventing cancer and have anti-inflammatory effect
  • they are a good source of potassium, which helps to reduce blood pressure and prevent heart attack and stroke
  • they contain moderate levels of B-complex group of vitamins and minerals like iron, manganese, phosphorus, and zinc.  
    You can read about more benefits here:

The recipe is inspired from Attila Hildmann: Vegan for fit, but have been modified quite a bit :) This amount serves 2-3. 

What will you need:
- 250g of smoked tofu
- 2 tbsp of cold pressed sunflower seed or olive oil
- 1 small white onion
- 1 clove of garlic
- 1/2 of a medium zucchini
- 250ml oat cream with 13% fat
- 1/4tsp of spicy paprika (or cayenne)
- 1tsp lemon juice
- 1tbsp nutritional yeast flakes (beer flakes are as well good)
- Salt, pepper according to taste

In this recipe I am using this oat cream:

If you  can't find this cream, you can use soy cream instead. Please, always buy organic biological soy products.

Start with cutting the smoked tofu to small cubes. Peel and finely chop the onion and the garlic clove. Heat up the oil and add the tofu cubes. Fry the tofu for about 3 minutes, then add the onion and the garlic. Cook for about 3-4 minutes. Add paprika, lemon juice, nutritional yeast and oat cream. Cook it for about a minute. Add salt and pepper, according to taste. Bring it to boil just for a moment to thicken. Turn off the heat. 
Wash the zucchinis and use a spiral veggie cutter to make the spaghetti. Mix the spaghetti into the tofu-oat sauce. Drizzle with more nutritional yeast and black pepper. 

Enjoy :)

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