4d • General discussion
Courgette Spaghetti
A great seasonal dish
Courgette Spaghetti with Tomato, Garlic and Basil
Fresh, inexpensive and naturally gluten-free. Serves 2 as a main course.
Ingredients
* 3 medium courgettes
* 250g cherry tomatoes, halved
* 2 cloves of garlic, finely chopped
* 1 small onion, finely chopped
* 1 tablespoon olive oil
* A handful of fresh basil
* ½ teaspoon dried oregano
* Salt and black pepper
* A squeeze of lemon juice
* 30g grated Parmesan, optional
Method
1. Wash the courgettes and cut off both ends.
2. Use a spiralizer to make long spaghetti-like strands. If you don’t have one, use a julienne peeler or cut the courgettes into thin ribbons.
3. Warm the olive oil in a large frying pan over medium heat. Add the onion and cook gently for 3–4 minutes.
4. Add the garlic and cook for another 30 seconds without allowing it to burn.
5. Add the tomatoes and oregano. Season with black pepper and a small pinch of salt. Cook for 5–7 minutes, until the tomatoes soften and form a fresh sauce.
6. Add the courgette spaghetti and toss it through the sauce. Cook for just 2–3 minutes. It should be warm but retain a little bite.
7. Remove from the heat. Add the torn basil and a squeeze of lemon juice.
8. Serve immediately, topped with Parmesan if desired.
Top tip: Don’t overcook the courgette or it can release too much water and become soft. For a more filling meal, add mushrooms, cooked lentils, chicken or sustainably produced minced beef.
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Courgette Spaghetti
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