The Sneaky One Pot Big Flavor Garden Zucchini DIsh

Date: 2025-08-04 02:40:39

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This simple courgette (zucchini) recipe proves humble garden ingredients can deliver big flavor—and even bigger meaning. It all comes together in this dish that is satisfying, grounded and delicious. With zucchini being in season and is one of the most inexpensive veggies out there. This recipe is filling, packed with flavor and hits the spot. And it’s an easy Whole Food Plant Based No Oil Option for all those interested in that and Gluten Free – high protein, if you use a whole grain/bean pasta like chickpea or lentil.

In a world divided, delicious food brings people together and can be a form of practicing generosity.
It’s perfect.

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Courgette / Zucchini Pasta

1 Lb Pasta, cooked, drained Save 1 cup pasta water
4 Courgette / Zucchini, whole,
1 cup Oat milk
1 cup Pasta Water, reserved
Olive oil
1 Onion, halved (1/2 is diced – ½ is cut into large wedges)
4 – 5 garlic cloves (mince 1 clove, leave others whole
1 Lemon, zested and juice
½ bunch Parsley, picked and rough chopped
½ block 450 gram extra firm tofu, diced

1 TBS Fennel seeds, toasted, ground
1 tsp coriander seeds, toasted, ground
1 tsp white peppercorns, toasted, ground
½ cup Nutritional Yeast

1 tsp Chil flakes or chili peppers (optional)
Splash of white wine (optional)
Additional veg (optional- for pink add couple tomatoes or roasted red pepper)
Can white beans (optional)

Cook off pasta, remember to save at least 1 cup of pasta water to use making sauce if needed

Toast the spices then grind in mortar and pestle. Set to side

Heat Medium pot or Dutch oven until hot. Add onions and sear until browned, (for added flavor boost). Add little olive oil after a minute. Add spices, Zucchini, whole garlic any additional veg (optional) and sauté for 2 minutes.
Add water and cover to cook for another 10 -15 minutes until veg are soft but not lost all their color. Shut off heat and let cool.

Add all zucchini, onion garlic and liquid from cooking into blender and blend adding oat milk to make creamy and nutritional yeast.
(optional is to add a can of white beans for added protein and thickness)

When serving heat large sauté pan, add little olive, dice onion, minced garlic and sauté onions start to cook, add healthy amount of sauce and then pasta – mix in parsley, plate and serve (Optional restaurant style method)

Easiest method would be to reserve some sauce and add the pasta to the bulk of the sauce and add additional sauce when serving. Top with parsley and chili falkes.