Description
This quick and easy Sunflower Cheese Raw Courgetti recipe uses courgette (zucchini) to create fresh, low-carb zucchini noodles topped with a creamy, savory sunflower seed-based cheese sauce. Perfect for raw vegan, gluten-free, nut-free, and paleo diets, this dish offers a delicious dairy-free alternative to traditional cheesy pasta with high protein, calcium, and B vitamins from sunflower seeds, sesame seeds, and nutritional yeast. The courgetti is gently softened by massaging with salt, retaining maximum nutrients and freshness, while the creamy sunflower seed cheese adds depth and flavor without cooking.
Ingredients
Sunflower Cheese Sauce
- 1 cup / 140g sunflower seeds
- 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
Courgetti (Zucchini Noodles)
- 3 courgettes / zucchinis
- 2 pinches of salt (for massaging)
Garnish (Optional)
- 6 cherry tomatoes
- 12 basil leaves
Instructions
- Soak Sunflower Seeds: Soak the sunflower seeds in a pinch of salt and enough water to cover for at least one hour or overnight to start the sprouting process, which enhances nutrient absorption.
- Prepare Sunflower Cheese Sauce: Drain the soaked sunflower seeds and place them in a blender with nutritional yeast, garlic, sesame seeds, apple cider vinegar, turmeric, and an additional two pinches of salt. Add just enough water to help blend the mixture into a smooth, creamy paste.
- Make Courgetti: Spiralize the courgettes/zucchinis using a spiralizer to create noodle-like strands. If you don’t have a spiralizer, use a julienne slicer or vegetable peeler to make thin ribbons.
- Massage Courgetti: Sprinkle the courgetti with a pinch of salt and gently massage them for a few minutes until they reduce in volume by about one-third and release their natural juices, softening the noodles without cooking.
- Combine and Serve: Stir the creamy sunflower seed cheese sauce into the massaged courgetti until evenly coated. Garnish with cherry tomatoes and basil leaves if desired, and serve immediately.
- Storage: Store any leftover zucchini noodles in an airtight container in the refrigerator and consume within 48 hours for best freshness.
Notes
- Courgetti is simply courgette cut into spaghetti-like strands, also known as zucchini noodles.
- Soaking the sunflower seeds activates them, making nutrients more bioavailable.
- The creamy sunflower cheese is a nutritious raw, dairy-free, and nut-free alternative to traditional cheese sauces.
- Massaging the courgetti softens the texture without heat, preserving all nutrients.
- Optional additions such as olives, sweet peppers, or avocado can enhance the dish.
- For vegans, ensure nutritional yeast is fortified with B12 to meet dietary needs.
- Eat slowly and chew thoroughly for better satiety as raw courgetti can feel less filling initially compared to starchy pasta.
- Prep Time: 20 minutes
- Cook Time: 0 minutes
- Category: Mains
- Method: No-Cook
- Cuisine: Healthy
Keywords: sunflower seed cheese, raw courgetti, zucchini noodles, dairy-free cheese sauce, raw vegan pasta, gluten-free, nut-free, low carb, paleo, nutritional yeast, vegetarian, healthy main dish
