If you are looking for healthy, low carb, easy vegetarian lunch recipe, try our Stir Fried Zucchini Noodles. Moderately spiced, this is an excellent way to satisfy your take out meal cravings without compromising your fitness goals.
These Zoodles (aka Zucchini Noodles) are made without a spiralizer. Combined with crunchy vegetables and select Asian Condiments, this can be put together under 30 minutes.
I love serving zoodles with air fried tofu (vegan) or paneer as topping.
This makes a delicious weeknight meal and can be prepped overnight or during the weekend. You can serve the noodles with a bowl of soup as light meal.
The ingredients are pantry staples or can be bought from Asian Grocery stores. In the Ingredients list below, I have provided the Gluten Free and Vegan substitutes as well.
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Why make these healthy Zucchini Noodles?
- Low Carb and low in calories (1 cup i.e. 223 gms of zucchini is 17 calories and less than 1 gm fat) Source
- Packed with colorful Vegetables
- Vegetarian and Vegan
- Nut-Free
These stir fried zucchini noodles are approved by my husband. He is a big fan of Indo Chinese or Asian Food.
When he first tasted this, he told me that it tasted almost like Chili Garlic Noodles. Phew! Job well done and pat on my back, I say!
How to Make Zucchini Noodles without Spiralizer
Before we begin, let me state this - ALWAYS TASTE ZUCCHINI. Sometimes Zucchini or courgette taste bitter so it is best to taste check before proceeding with the recipe.
When I first tried Zoodles years ago, I thought buying a spiralizer would be a bit much. Instead, I made use of the Y shaped Vegetable Peeler I had at home.
The zoodles made with the spiralizer would be thicker and they can be quickly prepped when making a large batch. Since we are a family of 2, I haven't really thought of investing in a spiralizer, yet!
Zoodles can be prepped a day earlier and stored in the refrigerator / freezer. Zip lock covers are best or you can also store in air-tight containers.
Zucchini Noodles with Knife
If you don't have a peeler or spiralizer, slice the zucchini, stack them one above the other and using a very sharp knife just cut them lengthwise.
This process is time consuming and requires a bit of knife skills as well. I find the peeler most effective.
Most supermarkets sell packed Zucchini Noodles or Zoodles which you can simply open and cook. This is not available in India.
Ingredients
Zucchini Noodles or Zoodles - Substitutes the flour based noodles thereby making it a low-calorie dish. Also making it naturally gluten free and vegan.
Peppers - Red and Green Peppers add color and crunch.
Carrots - Adds natural sweetness.
Sliced Onions - You could use scallions, leek or spring onions (white portion) for this recipe.
Garlic - Finely chopped garlic or paste (1 tsp) can be used. Alternatively, you can use Garlic oil, in case you are short on time.
Condiments AND Spices - Soy Sauce (Use Tamari for Gluten-free substitute), Sriracha (adds the spice kick to the stir fry), Black Pepper Powder and Red Chili flakes (for that extra heat).
Variations and Substitutions
Vegetables like shredded Cabbage (Purple or Green), Baby Corn, Sweet Corn, Squash or you could thrown in some greens like Kale or Spinach.
This recipe is a perfect way to "clean your refrigerator" and use up all the tiny bits and pieces of veggies.
Condiments - Feel free to adjust the quantity of the condiments and spices used for the recipe. You could add some vinegar for tartness or skip the red chili flakes if you find it too spicy.
We love Zoodles with Asian condiments but you can also try some of the variations we love at home. Remember to add a lot of vegetables to make it nutritious, filling and colorful.
- Pasta Sauce
- Basil Pesto and loads of vegetables + Mushroom
- Avocado Sauce - Good fats + low carb combo
- You could serve these with some vegetarian or vegan meatballs (store bought or home made)
Step By Step Instructions
Heat a wok, add sesame oil and finely chopped garlic. Sauté for a few seconds and then add sliced onions.
Add the bell peppers and the carrots, Toss well and cook on medium heat.
Note - The vegetables should be crunchy
Now add the zucchini noodles, soy sauce, sriracha sauce, salt, black pepper powder and red chilli flakes. Toss everything well, cook for a couple of minutes, switch off the flame and serve.
Tips to make Best Zoodles
Don't overcook the veggies. "crunch" is important
Medium to high heat while stir frying - Zucchini tends to leave some moisture when it hits the hot wok so keep all the ingredients ready and move along quickly.
Add a pinch of brown sugar if you feel the stir fry is too spicy.
Leftovers / Storage
Although, I highly recommend enjoying this dish - piping hot!
Leftovers can be stored in an airtight container and re-heated in a microwave.
I use leftover zucchini noodles as filling for wraps. Use tortilla or whole wheat roti.
Other Asian Recipes to try
Thai Tom Kha Soup (Vegan)
Mixed Vegetables in Hot Garlic Sauce
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Stir Fry Zucchini Noodles recipe (without spiralizer)
Ingredients
Vegetables
- 2 cups Zucchini Noodles 1 large zucchini used here
- 1 Red Bell Pepper remove stem, seeds and slice into thick strips
- 1 Green Bell Pepper remove stem, seeds and slice into thick strips
- 1 Carrot cut into thick Juliennes
- 1 Onion Peeled and sliced
- 5 - 6 Garlic Cloves Finely chopped
- 1 tbsp Olive Oil
- salt to taste
Condiments and Spices
- 1 tbsp Sriracha Sauce Or use any hot sauce of your choice
- ½ tsp Soy Sauce Use Tamari for Gluten-free substitute
- ½ tsp Red Chilli flakes
- 1/8 tsp Black pepper powder
Instructions
- Wash and pat dry the Zucchini, cut a small piece and taste before proceeding with the recipe. Zucchini can sometimes taste bitter so tasting is important.
- Using the Y Shaped Vegetable Peeler or Spiralizer, prepare the zoodles and keep aside. Avoid adding the seeds.
- Cut all the vegetables lengthwise (slice thin long strips) - Peppers and Carrots, slice the onion and finely chop the garlic cloves.
- Heat a wok, add sesame oil and finely chopped garlic. Saute for a few seconds and then add sliced onions.
- Add the bell peppers and the carrots, Toss well and cook on medium heat.
- Now add the zucchini noodles, condiments and spices, salt to taste. Toss everything well, cook for a couple of minutes, switch off the flame and serve.
Notes
- Note 1 big zucchini led to 2 tightly packed cups of zoodles. These can be prepped a day in advance and stored in the refrigerator.
- These noodles reduce in volume after adding to the hot pan unlike the flour based ones.
- Do not overcook the vegetables. Maintain the "crunch".
- Zucchini takes a couple of minutes to cook. Ensure the wok is hot when the noodles are added.
- For Gluten free substitute, use Tamari instead of Soy Sauce.
- Add a pinch of brown sugar if you feel the stir fry is too spicy.
- I prefer adding salt at the very end. If added initially, it releases a lot of water making the stir fry extremely soggy.
- Leftovers can be stored in an airtight container and re-heated as required. I wouldn't store the cooked noodles for longer as it has tendency to leave moisture.
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We will be back again with yet another exciting recipe .. Until then, stay healthy and happy!
Vidya Narayan