Courgette Noodles with Lemon-Chilli Sauce
Courgette noodles meet a fresh lemon-chilli sauce in a dish that lands on the table in just a few minutes and makes cooking a joy even on the hottest summer days. Toasted pine nuts bring a lovely nutty aroma, while garlic and chilli give the sauce a pleasant kick. If you like, scatter a little feta over the top at the end to turn it into a small Mediterranean highlight.
Ingredients
- 2 tbsp olive oil
- 25 g pine nuts or sunflower seeds
- 1 garlic clove
- 0.5 red chilli
- 2 tbsp parsley or coriander, chopped, to taste
- sea salt and freshly ground pepper, to taste
- 1 lemon, juiced
- courgette noodles (courgetti), enough for 4 servings; spiralised courgette, sold ready-made in many supermarkets
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 120 kcal | 480 kcal |
| Carbohydrates | 5 g | 20 g |
| Protein | 3 g | 12 g |
| Fat | 10 g | 40 g |
| Fibre | 2 g | 8 g |
| of which sugar | 3 g | 12 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Heat the olive oil in a pan over medium heat and toast the pine nuts (or sunflower seeds) until golden brown.
- Peel and finely chop the garlic. Finely slice the chilli. Add both to the pan and fry briefly.
- Season with sea salt and freshly ground pepper.
- Add the courgette noodles to the pan and toss everything together for 4 minutes, until the noodles are lightly cooked but still have some bite.
- Arrange the noodles on plates, drizzle with the freshly squeezed lemon juice and scatter over the parsley or coriander. Serve with feta if you like.
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Nutrition facts per serving (estimate)
| Calories | 120 kcal |
|---|---|
| Carbohydrates | 5 g |
| Protein | 3 g |
| Fat | 10 g |
| Fibre | 2 g |
| of which sugar | 3 g |
Frequently asked questions
What are courgette noodles?
Courgette noodles, sometimes called courgetti, are spiralised strips of courgette used as a lighter, lower-carb alternative to classic pasta.
Can I swap the pine nuts?
Yes, sunflower seeds work just as well and are named in the recipe as an equal alternative. Both give the sauce a lovely nutty aroma.
Is this recipe really vegan?
The base recipe is vegan. The feta mentioned in the intro is optional and makes the dish vegetarian.
How long does it take to make?
It takes around 16 minutes in total: about 10 minutes of prep and 6 minutes in the pan.
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