Raw Zucchini Marinara Pasta

Posted by on Dec 5, 2011 in Featured, Health, Recipes | Comments Off on Raw Zucchini Marinara Pasta

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(Image: Jean Scheijen / sxc.hu)

Besides being passionate about Network Spinal Analysis, I’m an avid raw foodist. I’ll save the full personal story for another post, but I’ve been raw vegan for the past 4 years and during that time was even 100% vegan for over 1 year. Before that, I had been steadily cutting out animal products from my diet. My health, my morals and the future of planet earth demanded it. Even the research literature supports a plant-based diet (again to be covered in another post).

In keeping with my interest in raw and vegan nutrition, I have been conducting raw food talks at Source Centre and the response has been very positive so far! I’ve also been sharing my raw food creations at recent potlucks and have been asked to share my recipes.

The sharing starts now with a simple and quick recipe for Raw Zucchini Marinara Pasta. Enjoy the flavours, the freshness and the health benefits!


Recipe: Low-Fat Raw Zucchini Marinara Pasta

Serves 4


  • 4 medium zucchini

 Marinara Sauce

  • 100g Sundried tomatoes (not in oil), soaked overnight in water, drained and squeezed
  • 250g Fresh tomatoes, chopped: ideally roma, campari, cherry or grape
  • 3 tbsp Balsamic vinegar
  • ½ medium onion
  • 1 clove garlic
  • Oregano or other herb of your choice


  • Fresh basil (if available)



  1. Using a spiral slicer, mandolin, or vegetable peeler, make “noodles” from the zucchini. Set aside.
    • To keep spiralized noodles manageable to eat and handle with a fork, you may find it useful to cut in half each individual noodle pile that comes out of the spiralizer.
  2. Place sundried and fresh tomatoes with all other ingredients in a blender and blend on high.
  3. Plate the noodles and top with ample amounts of marinara.
  4. Garnish with basil and enjoy!


Did you know?

Both tomatoes and zucchinis are super dense with vitamins, minerals and other nutrients, and low in calories? According to http://nutritiondata.com, my go-to for detailed nutrition info, 300 grams of zucchini (a hypothetical serving size of noodles) contains: 142.5 mg omega 3 fatty acids, 5.1 g of well-balanced protein, 4.8 g fibre, 52.5 mg Vitamin C, 285 mL water, 48 calories, and more.

200 grams of fresh tomatoes can provide you with: 1666 IU Vitamin A, 25.4 g Vitamin C, 15.8 mcg Vitamin K, 474 mg Potassium, 189 mL water, you get my drift? We’re talking serious nutrition here.



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