Zucchini Pasta Cashew Stir Fry

This zucchini pasta cashew stir fry recipe is a quick, healthy and delicious meal. It’s vegetarian, gluten free and ideal for those on a low calorie diet!

This zucchini pasta cashew stir fry recipe is a quick, healthy and delicious meal. It's vegetarian, gluten free and ideal for those on a low calorie diet!

So, here I am back with yet another fantastic spiralizer recipe. You’ll love this one. (I know I say that about all my spiralizer recipes, but you will!)

The crunchy cashews and zucchini just seem to belong together creating a unique taste sensation against a tangy lemon background flavour.

This zucchini pasta cashew stir fry recipe is a quick, healthy and delicious meal. It's vegetarian, gluten free and ideal for those on a low calorie diet!

The spiralizer I got for Christmas has been out at least once every week since.

I just seem to keep coming up with new ideas for recipes, like this zucchini pasta cashew stir fry that seem to work. Long may that continue!

This zucchini pasta cashew stir fry recipe is a quick, healthy and delicious meal. It's vegetarian, gluten free and ideal for those on a low calorie diet!

Why choose Zucchini Pasta Cashew Stir Fry?

This is a fantastic filling and nutritious recipe for those of us on the run and needing to get something healthy to eat quick!

Cashew nuts provide the protein and are the “filling” element in this recipe. They’re an essential nutrient, necessary for multiple functions in our bodies.

Normally in a traditional dish like this the protein would be found in the wheat from the traditional pasta.

In this recipe I’ve substituted wheat pasta with zucchini pasta, so the addition of the cashew nuts still provides that vital protein element.

This zucchini pasta cashew stir fry is high in iron and zinc too. These are necessary body requirements for keeping our blood cells healthy and our immune systems strong.

Read all about the essential minerals iron and zinc in the vitamins and minerals section.

Don’t Miss Next Tuesday’s Hillwalking Pictures!

Folks, if you managed to read the previous banana almond overnight quinoa recipe published last Thursday, you’ll know that last weekend I was heading for a weekend in the hills.

Regular blog followers will know that as well as loving my food, heading away for trips or hillwalking expeditions are two of my most favourite things to do. It’s all part of the active lifestyle!

I’m sure I’m not the only one who has a demanding job, but to be able to get into the car and drive away from work and all it’s challenges, to spend the day peacefully rambling about the stunning Scottish mountains and being in awe of that amazing scenery is something I don’t take for granted. I know I’m very lucky.

So, it was a great weekend, an EPIC weekend……..catch up with me on Tuesday to check out those Braemar hillwalking weekend pics and a bit of a recap. In the meantime here’s a bit of a teaser with a little video I did. 🙂

Ah, the piece and quiet! 😀

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This zucchini pasta cashew stir fry recipe is a quick, healthy and delicious meal. It's vegetarian, gluten free and ideal for those on a low calorie diet!
Print
Zucchini Pasta Cashew Stir Fry
Prep Time
20 mins
Cook Time
10 mins
Total Time
30 mins
 
This vegetarian zucchini pasta cashew stir fry is a quick, healthy and delicious combination of unique flavours. An easy and fast 30 minutes dinner option.
Course: Dinner
Cuisine: Italian
Servings: 2
Calories: 344 kcal
Author: neil@neilshealthymeals.com
Ingredients
  • 60 g cashew nuts
  • 1 tbsp olive oil
  • 2 cloves garlic crushed
  • 1 small onion peeled and thinly sliced
  • 180 g broccoli broken into small florets
  • 2 spring onions sliced
  • 2 medium sized zucchini / courgettes spiralized
  • 2 tbsp lemon juice
  • 1 tbsp freshly chopped parsley
  • 1 tbsp freshly grated parmesan
Instructions
  1. Heat wok or frying pan, add cashew nuts and dry roast them, stirring often until golden, remove and set aside.
  2. Add the olive oil to the wok or frying pan, and heat gently. Add the garlic and sliced onion and stir fry for 1 to 2 minutes until soft.
  3. Add the broccoli and spring onions and stir fry for a further 4 to 5 minutes (add small drops of water if required to prevent sticking).
  4. Add the spiralized zucchini / courgette, lemon juice and roasted cashew nuts. Stir fry for a further 2 to 3 minutes until the zucchini / courgette is al dente.
  5. Serve topped with freshly chopped parsley and freshly grated parmesan cheese.

Nutrition Facts
Zucchini Pasta Cashew Stir Fry
Amount Per Serving
Calories 344 Calories from Fat 205
% Daily Value*
Total Fat 22.8g 35%
Saturated Fat 4.7g 24%
Cholesterol 4.8mg 2%
Sodium 152.2mg 6%
Total Carbohydrates 27.8g 9%
Dietary Fiber 6.4g 26%
Sugars 10.5g
Protein 13.9g 28%
Vitamin A 9%
Vitamin C 216%
Calcium 20%
Iron 22%
* Percent Daily Values are based on a 2000 calorie diet.

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And thank you Amanda for thinking out loud! 🙂

This zucchini pasta cashew stir fry recipe is a quick, healthy and delicious meal. It’s vegetarian, gluten free and ideal for those on a low calorie diet!

Comments

  1. You really are the place to go for courgette noodle recipes, and they are always so good. What a great idea to add cashews too – I usually only use them in Chinese cooking.

    • neil@neilshealthymeals.com says:

      Thanks Dannii 🙂

      I do love cashews in my Chinese dishes but they also seemed to fit really well here!

  2. I loveeeee noodles so you can only imagine how excited I am over this recipe! I love that you added in cashews too. Perfect meatless meal, pinning!
    rachel @ athletic avocado recently posted…Paleo Dark Chocolate Fudge Zucchini Brownies {GF & Vegan Option!}My Profile

    • neil@neilshealthymeals.com says:

      I’m so glad you like it Rachel! You’re going to love the soft crunch of those cashews in this tasty dish! 😀

  3. I always love seeing pictures from your hikes and walks – it looks so gorgeous over there! And I’ll be getting back to you stat about Hawaii! I’m so excited for your trip!!! 😀
    Amanda @ .running with spoons. recently posted…this post is all over the place (ToL#186)My Profile

    • neil@neilshealthymeals.com says:

      Thanks Amanda, I’ve got some cracking photos coming next week. I had another little video from the top of one of the mountains we climbed, but unfortunately I seem to have deleted it, and I’m annoyed about that as it was pretty good! Og well….never mind

      We’re looking forward to hearing back from you about Hawaii. We cannot wait to go. I don’t know how we’re going to get through the rest of this year! Lol

  4. I need to use my spiralizer – it’s been collecting a little dust. LOVE that thing though!
    GiGi Eats recently posted…Beast Mode: The Literal MeaningMy Profile

    • neil@neilshealthymeals.com says:

      I think I could find a use for your spiralizer. Mine might we worn out soon! 😉

  5. Minus the cheese, I am ALL over this like white on rice 🙂 I love me some zucchini noodles and adding inthe protein!
    amanda -runtothefinish recently posted…15 Tips to Ignite a Veggie Revolution In Your HouseMy Profile

    • neil@neilshealthymeals.com says:

      Awesome Amanda, thank you for your comment!

      All my recipes are completely adaptable to personal taste so removing the cheese content is fine! 🙂

  6. O that sounds delicious!! Cashew anything and I’m IN LOVE x1000 😉

  7. You know how I feel about spiralizers. And cashews. And your recipes. So basically, we are winning! You also know that I am looking forward to that hike recap!

    • neil@neilshealthymeals.com says:

      Thanks Suzie! I’ll keep on with the spiralizer recipes until people tell me they’re bored with them then. 🙂

      Hiking recap Monday. Just finished writing it up and editing the pictures.

      It took me ages because there were so many pretty pictures I wanted to post, but if I did I think the entire website would crash!! 😆

  8. I love texture in the foods am eating and Neil, this recipe is full of different textures and delightful flavors! Loving the cashews in this and I have your trip post open – gonna head there as soon as I hit “Post Comment” here!
    Shashi @ RunninSrilankan recently posted…Broth & Salsa Flavored Salmon Burgers with Turmeric QuinoaMy Profile

    • neil@neilshealthymeals.com says:

      There’s just something about cashews in cooking don’t you think Shashi? The way they “soften up”, it just seems that they become even more flavoursome I think.

  9. Texture is key in food, I reckon- This looks insane, Neil- Perfectly healthy and chock full of flavor and texture- Yum!

    • neil@neilshealthymeals.com says:

      Hey Arman, thanks for your comment, good to hear from you! 🙂

      Yeah, this does have a really nice “soft crunch” that just compliments the dish so well, well I think anyway!

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