In this dish, the courgette is used instead of pasta. Courgette “pasta” can be prepared with a variety of toppings, and is an interesting way to add more vegetables into the diet.
Courgette/zucchini is an excellent source of manganese, and a very good source of vitamins C, B6, K and folic acid, magnesium, phosphorus, potassium, and dietary fibre. It is also a good source of vitamins B1 (thiamin), B3 (niacin), B2 (riboflavin), B5 (pantothenic acid) and choline, zinc, calcium, iron, protein and omega-3.
The quantities in the recipe here are for two. This healthy dish is ready in 25 minutes or so.
- 3 small courgettes
- 2 tablespoons of olive oil, divided
- ¼ small onion
- 2 cups of diced tomato (about 5 small tomatoes)
- 2 garlic cloves, minced
- 1 cup of sliced mushrooms (about 8 small mushrooms)
- 1 tablespoon of red wine
- 1 teaspoon of herbes de Provence (I used my homemade mixed dried Israeli herbs)
- Freshly grated parmesan
Peel, and cut the courgettes with a vegetable peeler into thin slices over a food container (I cut 2 slices, then turn the courgette at 45 degrees and cut 2 slices, then turn the courgette at 45 degrees and cut 2 slices, etc. With this method the slices are not too wide. I stop slicing when arrive to the seeds). Add 1 tablespoon of olive oil, season with salt to taste, and toss well. Set aside.
In a small saucepan over medium-high heat, add 1 tablespoon of olive oil and onion, and cook until the onion is soft and translucent. Add the tomato, garlic, mushroom, red wine and herbs. Season with salt and pepper, and cook covered for 7 minutes, stirring very often, until the tomato is soft and sauce-like.
Stir in the courgette and warm up 2 minutes more stirring often.
Serve with some freshly grated parmesan.