Zucchini Noodles With Avocado Miso Sauce

zucchini noodles with avocado

Molly Cleary, MS, RD, CDN, CNSC

Total Time: 35 min
Prep Time: 15 min
Cook Time: 20 min
Servings: 2

Nutrition Highlights (per serving)

526 calories
20g fat
76g carbs
20g protein
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Nutrition Facts
Servings: 2
Amount per serving  
Calories 526
% Daily Value*
Total Fat 20g 26%
Saturated Fat 3g 15%
Cholesterol 0mg 0%
Sodium 806mg 35%
Total Carbohydrate 76g 28%
Dietary Fiber 20g 71%
Total Sugars 11g  
Includes 0g Added Sugars 0%
Protein 20g  
Vitamin D 0mcg 0%
Calcium 137mg 11%
Iron 5mg 28%
Potassium 1185mg 25%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Miso is an edible paste made from fermented soybeans and barley or rice malt used most commonly in Japanese cooking. It is most well known in miso soup but has been popping up in the food scene more often. Miso is associated with certain health benefits such as lower cholesterol levels (when consumed instead of animal products) and better nighttime blood pressure control in those with stage 1 hypertension.

Miso has a savory umami flavor, which in Japanese translates to “deliciousness.” It is one of our five primary tastes. Combined with creamy avocado and flavorful herbs, this miso sauce achieves a richness despite being completely plant-based. The plant-based diet touts many ​benefits, which may include preventing chronic diseases such as diabetes and hypertension.

Ingredients

  • 4 oz. whole wheat spaghetti
  • 2 medium zucchini
  • 1 cup canned low sodium chickpeas
  • 1 tbsp. olive oil
  • 1/2 tsp. paprika
  • 1 small avocado, about 1/2 cup mashed
  • 1/2 cup cilantro
  • 1/2 cup scallions
  • 2 cloves garlic
  • 2 tbsp. lemon juice
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 1 tbsp. miso paste
  • 4-8 tbsp. water

Preparation

  1. Preheat oven to 400 F.

  2. Toss chickpeas with olive oil and paprika. Roast for 20 minutes, flipping halfway through.

  3. If your zucchinis aren't already in noodle/spiral shapes, then use your spiralizer appliance to cut your zucchini.

  4. Cook spaghetti according to package directions.

  5. Add avocado, cilantro, scallions, garlic, lemon juice, salt, pepper, and miso paste into a blender. Blend until smooth. Add water 1 tablespoon at a time until sauce reaches desired consistency.

  6. Lightly spray a large pan with spray oil. Add zucchini and cook on medium heat for a few minutes until soft.

  7. Drain spaghetti and add into the pan with zucchini. Add sauce and mix well. Add the chickpeas last.

Variations and Substitutions

This recipe is best when miso is used. But if you don't have any on hand, some cooks find that soy sauce or fish sauce provides an equivalent taste.

If you don't want to use whole wheat spaghetti or zoodles in the proportions listed, use your favorite blend of pasta and veggie noodles. For instance, you might try butternut squash noodles, summer squash noodles, or carrot veggie noodles. Perhaps blend a few different options and throw some daikon radish noodles in at the last minute for an extra bit of crunch.

Cooking and Serving Tips

  • Pre-spiralized zucchini will save the most time, however, a spiralizer tool is easy to use and can be purchased for about $30. You can also use a peeler tool to create a ribbon shape.
  • Make a larger batch of roasted chickpeas and save them for later. Add them to salads or soups for a bit of spicy crunch.
  • You can also make some extra sauce and save it in the refrigerator for up to a week. Use it on top of other pasta dishes or drizzle it on grilled poultry, seafood, or tofu.

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3 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Jayachandran M, Xu B. An insight into the health benefits of fermented soy productsFood Chemistry. 2019;271:362-371. doi:10.1016/j.foodchem.2018.07.158

  2. Kondo H, Sakuyama Tomari H, Yamakawa S, et al. Long-term intake of miso soup decreases nighttime blood pressure in subjects with high-normal blood pressure or stage I hypertensionHypertens Res. 2019;42(11):1757-1767. doi:10.1038/s41440-019-0304-9

  3. Tuso PJ, Ismail MH, Ha BP, Bartolotto C. Nutritional update for physicians: plant-based dietsPerm J. 2013;17(2):61-66. doi:10.7812/TPP/12-085