This dish is packed with fibre, vitamins, and minerals from the courgette and tomatoes. The capers and olives add a dose of heart-healthy fats and antioxidants, while the optional oily fish provides a good source of omega-3 fatty acids. The perfect gluten-free pasta does exist!

INGREDIENTS

• 3 medium courgettes, spiralized
• 2 tablespoons olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 can diced tomatoes (14.5 oz)
• Splash of red wine
• 2 tablespoons capers, drained
• 1/4 cup pitted Kalamata olives, sliced
• Pinch red chilli flakes
• Salt and pepper, to taste
• Fresh, grated Parmesan cheese to taste
• Optional: 2-3 fillets of canned oily fish (such as anchovy, mackerel or sardines)

METHOD

Heat the olive oil in a large frying pan over medium heat.

Add the diced onion and sauté for 2-3 minutes until softened. Add a liberal splash of red wine. Allow to simmer down.

Add the minced garlic and cook for an additional 30 seconds until fragrant.

Add the can of diced tomatoes (with juices), capers, olives, red chilli flakes, salt, and pepper to the pan.

Stir the mixture together and bring to a simmer. Cook for 5-7 minutes until the sauce has thickened slightly.

If using fish, add to the sauce and stir through.

While the sauce is simmering, spiralise the courgettes into noodles using a spiraliser.

Add the courgette noodles to the skillet with the sauce and stir to coat. Cook for 1-2 minutes until the ‘noodles’ are just softened.

Serve the courgette pasta topped with the sauce. Top with grated parmesan to taste (optional)

Recent articles