Dinner

Sunflower Cheese Raw Courgetti Recipe

ByNaomi Fletcher November 7, 2025November 7, 2025

Introduction

This quick and easy sunflower cheese raw courgetti recipe features zucchini noodles coated in a creamy, seed-based cheese sauce. It’s a nutritious, low-carb, and dairy-free meal perfect for raw vegan, gluten-free, and paleo diets. Enjoy a fresh and satisfying alternative to traditional pasta.

The dish shows a white plate filled with creamy pale yellow zucchini noodles, mixed with strands of green zucchini visible through the sauce. On top, there are fresh bright green basil leaves and halved red cherry tomatoes that add pops of color. The creamy sauce looks smooth and slightly thick, with a few specks of red seasoning scattered around. In the blurred background, there is another white plate with the same creamy zucchini dish, a whole garlic bulb on the left side, and two small clear bowls filled with fresh basil leaves and halved cherry tomatoes on the right, all placed on a white marbled surface. photo taken with an iphone --ar 4:5 --v 7

Ingredients

1 cup / 140g sunflower seeds
3 courgettes (zucchinis)
3 tbsp nutritional yeast
1 garlic clove
3 tbsp sesame seeds
¼ tsp turmeric
1 tbsp apple cider vinegar
2 pinches of salt
Water (for soaking and blending)
6 cherry tomatoes (optional, for topping)
12 basil leaves (optional, for topping)

Instructions

Step 1: Soak the sunflower seeds in a pinch of salt and enough water for at least one hour or overnight to help activate them.
Step 2: Drain the soaked seeds and add them to a blender along with the nutritional yeast, garlic, sesame seeds, apple cider vinegar, turmeric, and a pinch of salt.
Step 3: Add just enough water to help blend the mixture into a smooth, creamy paste, then set aside.
Step 4: Spiralize the courgettes into noodles using a spiralizer. If you don’t have one, use a julienne slicer or vegetable peeler to create thin strips.
Step 5: Massage the courgetti with a pinch of salt until it reduces in volume by about a third and releases its natural juices, softening the texture.
Step 6: Mix the sunflower seed cheese sauce into the courgetti noodles thoroughly.
Step 7: Serve topped with cherry tomatoes and basil leaves if desired. Enjoy immediately.

Tips & Variations

Soaking the sunflower seeds makes the nutrients more bioavailable and improves digestibility.
If you prefer, add olives, sweet peppers, or avocado for extra flavor and texture.
Use nutritional yeast fortified with B12 if following a vegan diet to ensure adequate intake.
Try eating slowly and chewing thoroughly to feel fuller on this low-carb dish.

Storage

Store any leftover courgetti in an airtight container in the refrigerator and consume within 48 hours. The noodles may release additional water during storage; stir before serving. This dish is best enjoyed fresh and can be eaten cold or at room temperature.

How to Serve

The dish shows two white plates with creamy green pasta topped with bright red cherry tomato halves and fresh green basil leaves, with a sprinkle of red seasoning on top. The pasta is smooth and twisted, with a thick green sauce evenly covering the strands. Around the plates, there are small glass bowls filled with fresh basil leaves and more cherry tomato halves. To the side, a clear dish holds more of the creamy green sauce, and on the white marbled surface, whole garlic bulbs and cloves are scattered. The overall setting looks fresh and colorful, with the vivid red, green, and pale creamy textures standing out against the white background. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

What is courgetti?

Courgetti is zucchini (courgette) cut into long, thin noodle-like strips, often made with a spiralizer. It’s a popular low-carb alternative to traditional pasta.

Do I have to cook the courgetti?

No, this recipe uses raw courgetti which is softened by massaging with salt to achieve a tender texture without cooking, preserving nutrients and freshness.