Tahini Zucchini Noodles with Cheakpeas
Aprende cómo preparar 5 aderezos saludables para aliñar y mejorar tus boles, ensaladas, carnes y pescados.
Tahini Zucchini Noodles with Chickpeas: A Vibrant, Nutrient-Packed Vegan Recipe
Looking for a healthy, delicious, and quick meal that nourishes your body and delights your taste buds? This Tahini Zucchini Noodles with Chickpeas recipe is your answer! Packed with vibrant vegetables, plant-based protein, and a creamy homemade tahini sauce, this vegan dish is perfect for anyone seeking a balanced, nutrient-rich meal. Whether you’re a seasoned vegan or simply exploring healthier eating options, this recipe combines fresh ingredients, varied textures, and bold flavors to create a satisfying plate in just minutes. In this post, we’ll guide you through the recipe, share tips for customization, and highlight the nutritional benefits of this wholesome dish. Let’s dive in!
Why Choose Tahini Zucchini Noodles with Chickpeas?
This dish is a fantastic way to incorporate more vegetables and plant-based proteins into your diet. By using zucchini noodles (zoodles) and spiralized carrots as the base, you’re swapping traditional pasta for a low-carb, nutrient-dense alternative. The addition of chickpeas provides protein and fiber, while the homemade tahini sauce adds a creamy, nutty flavor that ties everything together. Fresh and dried cranberries bring a sweet-tart contrast, and avocado contributes healthy fats for a well-rounded meal.
This recipe is:
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Vegan and gluten-free, making it suitable for various dietary needs.
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Quick and easy, perfect for busy weeknights or meal prep.
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Customizable, allowing you to swap ingredients based on your preferences or pantry staples.
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Nutrient-dense, offering a balance of vitamins, minerals, proteins, carbohydrates, and healthy fats.
A quick, vegan recipe combining zucchini noodles, chickpeas, and creamy tahini sauce for a nutrient-packed meal.
Nutritional Benefits of This Vegan Dish
Let’s break down why this recipe is a nutritional powerhouse:
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Zucchini: Low in calories and rich in vitamins A and C, zucchini supports immune health and promotes healthy digestion due to its high water and fiber content.
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Chickpeas: A fantastic source of plant-based protein and fiber, chickpeas help stabilize blood sugar, promote satiety, and support heart health.
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Carrots: Packed with beta-carotene, carrots are great for eye health and provide antioxidants to combat inflammation.
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Arugula: This peppery green is loaded with vitamins K and C, plus folate, which supports bone health and cell function.
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Avocado: A source of heart-healthy monounsaturated fats, avocado adds creaminess and supports skin and cardiovascular health.
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Blueberries: These antioxidant-rich berries help fight oxidative stress and support brain health.
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Tahini: Made from sesame seeds, tahini provides healthy fats, calcium, and iron, enhancing the dish’s nutritional profile.
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Cranberries: Both fresh and dried cranberries add a burst of flavor and antioxidants, supporting urinary tract health.
By combining raw and cooked ingredients, this dish offers a delightful mix of textures—crisp zucchini and carrots, soft chickpeas, and creamy tahini sauce—making every bite exciting and satisfying.
Ingredients for Tahini Zucchini Noodles with Chickpeas (Serves 2)
To create this vibrant dish, gather the following ingredients:
For the Zoodle Bowl:
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1 medium zucchini, spiralized (about 2 cups of zoodles)
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1 large carrot, spiralized
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1 handful of arugula (about 1 cup)
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200 grams (1 cup) cooked canned chickpeas, rinsed and drained
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1 ripe avocado, sliced or diced
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1 handful of fresh blueberries (about 1/4 cup)
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1 tablespoon dried cranberries
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Fresh parsley or cilantro leaves for garnish
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1 teaspoon sesame seeds for garnish
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Pinch of sea salt
For the Homemade Tahini Sauce:
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2 tablespoons tahini (sesame seed paste)
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2 tablespoons lemon juice
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1 tablespoon soy sauce (or tamari for gluten-free)
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1/2 teaspoon garlic powder
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2–3 tablespoons water (adjust for desired consistency)
Substitutions and Variations
One of the best things about this recipe is its versatility.
Here are some ideas to make it your own:
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Legumes: Swap chickpeas for lentils, black beans, or white beans.
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Greens: Replace arugula with spinach, kale, or mixed greens.
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Fruits: No blueberries? Try diced pear, apple, or pomegranate seeds.
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Healthy Fats: If avocado isn’t your favorite, add a handful of nuts (like almonds or walnuts) or olives.
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Dressings: Don’t want tahini sauce? Try a balsamic vinaigrette, lemon-tahini dressing, or one of these 5 Healthy Dressings for inspiration.
Customizable with your favorite greens, legumes, or fruits, making it perfect for any palate or dietary need.
Step-by-Step Instructions
1: Prepare the Vegetables
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Spiralize the zucchini and carrot using a spiralizer or julienne peeler. If you don’t have a spiralizer, use a vegetable peeler to create thin ribbons.
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Place a handful of arugula on each plate as the base for your zoodle bowl.
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Arrange the spiralized zucchini and carrots on top of the arugula.
2: Add the Chickpeas
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Rinse and drain the canned chickpeas thoroughly.
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Add 100 grams (1/2 cup) of chickpeas to each plate, scattering them evenly over the zoodles.
3: Make the Tahini Sauce
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In a small bowl, whisk together the tahini, lemon juice, soy sauce, and garlic powder.
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Gradually add water, 1 tablespoon at a time, until the sauce reaches a smooth, pourable consistency. Adjust seasoning to taste.
4: Assemble the Bowl
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Slice or dice the avocado and add half to each plate.
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Sprinkle fresh blueberries and dried cranberries over the top for a sweet-tart crunch.
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Drizzle the tahini sauce generously over the entire dish.
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Garnish with fresh parsley or cilantro leaves, sesame seeds, and a pinch of sea salt.
5: Serve and Enjoy
Toss the ingredients lightly to coat them in the tahini sauce, or leave them layered for a beautiful presentation. Serve immediately and savor the mix of crunchy, creamy, and soft textures in every bite.
Offers a delightful mix of textures, crisp, creamy, and soft for a satisfying and balanced dining experience.
Tips for Success
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Use fresh ingredients: Fresh zucchini and carrots provide the best crunch and flavor.
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Don’t oversauce: Start with a small amount of tahini sauce and add more as needed to avoid overpowering the dish.
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Meal prep option: Prepare the zoodles, carrots, and chickpeas in advance and store them separately in airtight containers in the fridge for up to 3 days. Add the sauce and fresh ingredients just before serving.
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Make it heartier: Add a side of whole-grain bread or quinoa for extra carbohydrates if desired.
How to Customize for Different Diets
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Keto-Friendly: Skip the chickpeas and add more avocado or nuts for healthy fats.
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High-Protein: Include a scoop of plant-based protein powder in the tahini sauce or add tofu or tempeh.
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Low-Sodium: Omit the soy sauce in the tahini dressing and use lemon juice and herbs for flavor.
Why Texture Matters in Healthy Eating
The combination of textures in this dish—crisp zoodles, soft chickpeas, creamy avocado, and smooth tahini sauce—makes it a joy to eat. Textural variety not only enhances the eating experience but also encourages mindful eating, helping you feel satisfied with smaller portions. The crunch of raw vegetables paired with the creaminess of the sauce creates a balanced plate that’s as pleasing to your palate as it is to your body.
More Vegan Low Carb Recipes:
This Tahini Zucchini Noodles with Chickpeas recipe is a perfect example of how healthy eating can be simple, flavorful, and fun. With minimal prep time and endless customization options, it’s an ideal meal for busy days or when you want to impress guests with a vibrant, nutrient-packed dish. Whether you’re vegan, vegetarian, or just looking to eat more plants, this recipe delivers on taste, nutrition, and satisfaction. Try it today and discover how easy it is to create a wholesome meal that feels like a treat!
Aliño de tahini y limón saludable
Aprende cómo preparar 5 aderezos saludables para aliñar y mejorar tus boles, ensaladas, carnes y pescados.
Ingredients
- 1 cda tahini
- 2 cda agua
- 1/2 cda zumo de limón
- 1 cucharadita salsa de soja baja en sal
- 1 cucharadita ajo en polvo
Instructions
- Mezclar todos los ingredientes en un recipiente y emulsionar. Aliña tu bol de verduras o ensalada favorita.
Nutrition Facts
Aliño de tahini y limón saludable
Amount Per Serving
Calories 52
Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g6%
Sodium 172mg7%
Potassium 53mg2%
Carbohydrates 3g1%
Fiber 1g4%
Sugar 1g1%
Protein 2g4%
Vitamin C 2mg2%
Calcium 11mg1%
Iron 0.3mg2%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
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