Recipe: Stir-fry zucchini noodles

These vegetable-based zucchini noodles, also known as “zoodles,” are the perfect pasta substitute for a lighter option. Here’s a tip: it works best if you have a spiralizer or spiral cutter. These tools are available at most kitchen stores and often only require turning a handle after cutting off the ends of your zucchini.

Try this easy-to-follow recipe for a healthy dose of vegetables, most of which you can find at your local farmers market.


1 tablespoon olive oil

2 yellow onions

4 small zucchini, spiral cut

½ cup sliced cherry tomatoes

½ cup sliced mushrooms

1 tablespoon low-sodium soy sauce

2 tablespoons low-sodium teriyaki sauce

1 tablespoon sesame seeds

¼ teaspoon fresh grated ginger



Heat oil in a wok or medium-sized pan over medium heat. Add onions, and cook for 4-5 minutes, or until translucent and tender. Add other vegetables including the spiral cut zucchini and continue cooking for 2 minutes.

Add soy sauce, teriyaki sauce and sesame seeds; mix and continue to cook for 5 minutes or until zucchini is tender. Remove from heat and serve.

Yield: 4 servings

Originally published Aug. 1, 2016. Last updated Oct. 17, 2018.

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