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Raw Zucchini Pasta and Marinara Sauce [Vegan]

Raw pasta? You bet. I’ve made raw pasta from zucchinis, carrots and coconut flesh.

This version uses zucchinis (aka summer squash, courgette) for the pasta. A few health benefits of the zucchini:

Very low calorie at 17 calories per 100g, moderately rich in folates and high in potassium – useful in weight reduction, cell division and reducing blood pressure
No saturated fats or cholesterol.
Zucchini peel is rich in dietary fibre, helping to reduce constipation and protect against colon cancer.
Golden-skinned zucchinis are rich in flavonoids and antioxidants such as carotenes, lutein and zea-xanthin.
Fresh pods are rich in vitamin A and C, with moderate traces of B-complex vitamins thiamin, pyridoxine, riboflavin and minerals like iron, manganese, phosphorus, and zinc.
This member of the squash family has smooth tender skin, high water content and small seeds in their flesh. A versatile vegetable, they can be consumed raw or cooked. In the raw, they can be sliced and added to salads or grated into raw patties. When I do actually ‘cook’, I throw grated zucchini into chocolate muffins, top pizzas with them or roast them in the oven with herbs and spices.

Raw Zucchini Pasta and Marinara Sauce [Vegan]

This Recipe is :

Dairy FreeRaw VeganVegan


Zucchini Noodles

  • 2-3 raw unpeeled zucchinis (aka courgettes)
  • Cut the ends off the zucchini.  Use a veg peeler or spiralizer to make noodles.

Marinara Sauce

  • ½ cup sun-dried tomatoes (reserve some oil)
  • 1 cup almonds (soaked the night before)
  • 1 heaped tbs tomato paste
  • ½ red capsicum, chopped
  • ½ cup dried basil
  • 1 tbsp finely chopped onion
  • 1-2 garlic cloves, minced
  • 1 Tbsp fresh lemon juice
  • 1 tsp sea salt
  • Optional: 1/4 tsp dried chili flakes


  1. Puree all ingredients together in either a food processor or blender until creamy.  Add more water if the mixture is too thick.
  2. This recipe easily serves 4. Oh, and I sprinkled sprouted buckwheat on top for some crunch.
  3. The marinara sauce packs a heck of a lot of flavor, and the nuts give it a thick consistency.
  4. It can double as a dip for vegetable crudites or as a spread on toasted bread.  There’s no nutritional yeast in the sauce, however it tastes quite ‘cheesy’ – reminiscent of a sun-dried tomato infused cheese.
  5. You could also use a melon baller to shape the thick sauce into balls a la meatballs.
  6. Pasta is a widely popular dish – for ages I went without as I did not know of a healthier alternative.  Now you can put plenty on your plate without feeling plump at the end of it!






Friska is the owner of Fresh by Friska, a blog which chronicles her raw vegan lifestyle.  The ethos of the recipes is fresh produce, simplicity and of course, utopia in every mouthful.  Friska has lived in Sydney, Los Angeles and is now settled in Perth, where she consults in her day-job and runs raw beginners introductory courses on the weekends.



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