- Home
- Recipes
- Mediterranean
- Zoodles Marinara (Zucchini Noodles with Chunky Tomato Sauce)
Zoodles Marinara (Zucchini Noodles with Chunky Tomato Sauce)
This recipe aligns well with the Mediterranean diet due to its use of olive oil, fresh vegetables, and herbs. Zucchini noodles offer a healthy pasta alternative, and the dish is rich in flavor while being low in carbs and packed with nutrients.
Adapted from Gimme Some Oven, by Ali

Ingredients
- 2 Tablespoons DeLallo extra virgin olive oil
- 1/2 cup diced white onions
- 6 garlic cloves, peeled and minced (or pressed)
- 1 (28-ounce) can DeLallo diced tomatoes
- 2 Tablespoons DeLallo tomato paste
- 1/2 cup roughly-chopped fresh basil leaves, loosely packed
- 1 1/2 teaspoons coarse salt
- 1/4 teaspoon black pepper
- 1/8 teaspoon crushed red pepper flakes (or a pinch of cayenne)
- 2 large zucchinis, spiralized
- freshly-grated Parmesan cheese, for grating
Method
- Heat oil in a large saute pan over medium-high heat. Add onions and saute for 5 minutes, stirring occasionally, until the onions are soft and translucent. Add garlic and saute for 1 minute, stirring frequently, until fragrant. Add in the tomatoes, tomato paste, basil, salt, pepper, and crushed red pepper flakes, then stir to combine. Continue cooking until the sauce reaches a simmer. Then reduce heat to medium-low and continue to let the sauce simmer for about 15 minutes, or until the oil on the surface is a deep orange and the sauce is reduced and thickened. Taste, and season the sauce with additional salt and pepper if needed.5 min timer
- Add in the spiralized zucchini and toss until it is evenly coated with sauce. Continue to cook for 2-3 minutes until the noodles are slightly softened. Remove from the heat and serve immediately, garnished with Parmesan cheese.3 min timer
Mediterranean check: watch for nothing in particular: it’s a pattern, not a restriction list. Gluten adds swaps for anyone at the table who needs one. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Make this fit your whole family
Add who’s at your table, with their conditions, allergies and ages. Gluten checks this recipe for each of them and adds a swap where someone needs one. 7 days free, then $49.99 a year.
More Mediterranean recipes

Six Ingredient Breakfast Quinoa
This recipe is appropriate for hypertension. It's low in sodium, and quinoa, coconut milk, and cinnamon are heart-healthy. Adjust maple syrup if needing to control sugar intake.

Berry Lemon Whipped Yogurt Parfaits
Berry Lemon Whipped Yogurt Parfaits are appropriate for a balanced diet. They offer a good mix of protein from Greek yogurt, antioxidants from berries, and minimal added sugars. Use honey over granulated sugar for a healthier option.

The Best Green Smoothie
This recipe is appropriate for individuals with diabetes mellitus. It includes low glycemic index fruits, healthy fats, and is low in added sugars. However, portion control and monitoring blood sugar levels are still important.

Mediterranean Quinoa Salad Recipe
This Mediterranean Quinoa Salad recipe is suitable for individuals with diabetes. It has a good mix of fiber from quinoa and vegetables, and healthy fats from olive oil. Ensure portion control due to the carbohydrate content of quinoa and chickpeas.

Vegetable Stir Fry
This recipe is rich in anti-inflammatory vegetables and low in saturated fats, which can positively impact psoriasis. However, reducing soy sauce and brown sugar/honey can further lower sodium and sugar intake.

Mediterranean Buddha Bowl
The Mediterranean Buddha Bowl is appropriate for diabetes if portion sizes are controlled. It's rich in fiber (veggies, quinoa, chickpeas), and healthy fats (olive oil, vegan feta), which can help control blood sugar levels. Watch out for carbs in quinoa and hummus.
This recipe also fits: Celiac recipes, Hashimoto's recipes, Diabetes recipes, High blood pressure recipes, Balanced recipes, Gluten-free recipes, Vegetarian recipes, Keto recipes, Low-carb recipes.



