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Raw food recipe: Zucchini Spaghetti with Mediterranean Sauce

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By Stanka Vukelić

Zucchini Spaghetti

Photo: Stanka Vukelić

Raw food recipe: Zucchini Spaghetti with Mediterranean Sauce

This is a real raw food classic and one of our favorite raw food recipes. Another great recipe which is delicious and quick and easy to prepare. It is also ideal for a first tasting of raw food. Works especially well during tomato and zucchini season.

The spaghetti is made of zucchini, but you can use also squash or carrot. There are quite a few ways you can turn zucchini into noodles. Some people use julienne peelers. You can also use an ordinary potato peeler.

Zucchini SpaghettiThe most popular tool with which to make vegetable noodles is a Vegetable Spiralizer (special spiral vegetable cutter). I’ve been using my mandolin. If using a mandolin, use the thickest blade setting possible. Pass the zucchini over the blade lengthwise to produce long slices (like on photo).



Preparing Zucchini Spaghetti with Mediterranean Sauce

Preparation time: 10 – 15 min.


Ingredients for 2 people:


For spaghetti:

4 medium-sized zucchinis (approx. 25 oz/700g)


For sauce:

10-18 oz (300-500 g) of tomatoes

1 ripe avocado

3 medium garlic cloves (or as you like)

1 small onion

4-5 green olives

1-2 nori sheets or any other seaweed

1 1/2 teaspoons of basil

1/2 teaspoon of oregano

pinch of cayenne pepper (optional)

1/2 teaspoon of Himalayan salt or other salt


Methods/steps –

1. Slice zucchini with a mandolin, use the thickest blade setting possible.

2. Chop 2 tomatoes, onion and olives into smaller pieces and put aside.

3. Put all other ingredients into a blender.

4. Process until well combined and creamy.

5. In a bowl, mix the chopped tomatoes, onion, olives and processed sauce together.

6. Serve over zucchini. Yummy…….


Zucchini Spaghetti


Options: Let the finished dish sit for a few minutes; raw foods tend to combine much better for achieving this little ‘extra’ taste!


Extra Info On Raw Tomato –

1. low-calorie vegetable containing just 18 calories per 3.5 oz (100g)

2. excellent source of antioxidants, dietary fiber, minerals, and vitamins

3. antioxidants present in tomatoes are scientifically found to be protective of cancers, including colon, prostate, breast, endometrial, lung, and pancreatic tumors

4. zea-xanthin compound present abundantly in tomatoes helps protect eyes from age-related macular disease

5. contains very good levels of vitamin A

6. also good source of antioxidant vitamin-C (provides 21% of recommended daily levels per 3.5 oz (100g)

7. contains moderate levels of vital B-complex vitamins such as folates, thiamin, niacin, riboflavin as well some essential minerals like iron, calcium, manganese and other trace elements


“This post is shared at Plant-Based Potluck Party Link Up”


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  1. Wow, what a delicious recipe for Zucchini Spaghetti. This is one of my favorite vegan delights. The sauce sounds heavenly! I am so glad to discover your blog and your wonderful content. We have a lot of interests in common. Thanks for visiting my blog, Urban Naturale. I appreciate it!

    • Thanks Deborah! I think we’ll have a nice exchange of ideas here. Love your blog! – Stanka

  2. Looks and sounds amazing! Can’t go wrong with raw pastas and I’m a Saucy kind of a girl! 🙂

  3. I love your sauce! Such a wonderful mixture of flavors! I found your site through the Plant Based Potluck Party, and I’m so glad you did! I host a weekly event called Raw Foods Thursdays and would love for you to participate. This recipe is perfect!

    Hope to see you there!

    • Thank you Heather – I’m in!

  4. Hi Stanka,
    I can’t wait to make your amazing mediterranean sauce! Thank you so much for sharing this healthy and delectable recipe at the Plant-Based Potluck Party Blog Hop! I appreciate it!

  5. Delicious raw food recipes ,I tried this it was very tasty

    • There’s no better reward than this – thank you!

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