VEGGIE PASTA NOODLES RECIPES

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30+ KETO AND LOW-CARB PASTA AND NOODLE RECIPES – DIET DOCTOR



30+ Keto and low-carb pasta and noodle recipes – Diet Doctor image

When it comes to replacing pasta, you have lots of options. Use veggie substitutes, commercial noodle replacement products, or DIY your own low-carb or keto pasta with our recipes.

Provided by Kristie Sullivan, PhD

FRESH AND EASY VEGGIE SPAGHETTI - INSPIRED TASTE



Fresh and Easy Veggie Spaghetti - Inspired Taste image

Quick and easy vegetable spaghetti with lots of veggies and a simple tomato sauce made completely from scratch. For vegan spaghetti, skip the cheese and serve with a little nutritional yeast scattered on top. The sauce can be made in advance and kept in the refrigerator for 3 to 4 days.

Provided by Adam and Joanne Gallagher

Total Time 35 minutes

Prep Time 10 minutes

Cook Time 25 minutes

Yield Makes 4 to 6 servings (About 6 cups of sauce)

Number Of Ingredients 16

12 ounces spaghetti or pasta of choice
4 tablespoons olive oil
1 cup (140 grams) chopped onion
2 medium zucchini, chopped (1/2 pound)
2 medium yellow squash, chopped (1/2 pound)
3 garlic cloves, minced (1 tablespoon)
1/2 teaspoon dried oregano
1/4 teaspoon red pepper flakes
2 tablespoons tomato paste
1 (28-ounce) can whole peeled tomatoes
One (12-ounce) jar roasted red peppers, drained and cut into 1/2-inch pieces (1 heaping cup)
2 to 3 teaspoons mushroom powder, optional, see notes
5 cups (1/2 pound) spinach leaves
Handful fresh basil leaves, plus more for garnish
Salt and fresh ground black pepper
Parmesan cheese or nutritional yeast for serving

Steps:

  • Heat olive oil in a wide skillet with sides over medium heat. Add onion and cook, stirring occasionally until translucent; 3 to 5 minutes.
  • Add zucchini, yellow squash, garlic, oregano, red pepper flakes, and a generous pinch of salt then cook, stirring occasionally until softened but still with some crunch; 5 to 8 minutes. Stir in the tomato paste and cook another minute. (When making this sauce, we usually end up using between 1 and 1 1/2 teaspoons of fine sea salt.)
  • Add the roasted red peppers, tomatoes, and mushroom powder. Bring to a low simmer and cook until the liquid has thickened and reduced by half; about 10 minutes. As the sauce cooks, use a spoon to break up the whole tomatoes into smaller pieces for a chunky sauce.
  • While the sauce simmers, bring a large pot of salted water to the boil then cook pasta according to package directions.
  • Take the sauce off of the heat, and then stir in the spinach and basil. Taste then adjust with additional salt if needed. Toss in the cooked pasta, and then leave for a minute so that the pasta absorbs some of the sauce and the spinach wilts. Toss again, and then serve with parmesan or nutritional yeast sprinkled on top.

Nutrition Facts : ServingSize 1/6 of the recipe (2 ounces pasta), Calories 372, FatContent 11.4g, SaturatedFatContent 1.6g, CholesterolContent 0mg, SodiumContent 798.2mg, CarbohydrateContent 56.9g, FiberContent 8.9g, SugarContent 7g, ProteinContent 14.5g

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