Raw Vegan Zoodles with Garlic Hemp Sauce


by Shari


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Whether you are exclusively plant-based or simply want a healthy. vibrant meal while on your healing journey, this Zucchini-Noodle recipe will satisfy every taste bud.

This is an easy and FAST recipe that will satisfy your savory pasta cravings without destroying the enzymes through cooking or heat processing.

For those into a simpler diet, you can avoid the nutritional yeast or miso paste, but if you’re transitioning to the raw vegan diet or want to try something new and delicious, you’re in for a treat!

This sauce would work great as a salad dressing, too!


2.5 zucchinis – Spiralized

Spiralizing creates that delightful low-carb pasta alternative, aka Zucchini Spaghetti, aka Zoodles!


This sauce is my own variation of Raw Intuition, aka Matt Bennett’s Garlic Hemp Sauce (from page 184 of his book, “21 Day Raw Transformation Program“).

As with all recipes, experiment to find your favorite flavors. I used more garlic than the original recipe because I didn’t have any sweet onion, and it worked great! I love garlic! Each recipe is designed to be tweaked to your preferences.

  • 1-5 garlic cloves (to taste)
  • 1/3 c. hemp seeds (2.67 ounces)
  • c. Distilled Water (8 ounces)
  • 1/4 c. onion (2 ounces)
  • 3-6 T. nutritional yeast (1 T. = 15 grams or .5 ounces)
  • t. sea salt or miso paste (4.2 grams/0.167 ounces)
  • .5 peeled zucchini (4 ounces)
  • t. psyllium husk powder (4.2 grams/0.167 ounces)
  • t. black pepper (4.2 grams/0.167 ounces)

Add everything above to a blender until smooth. Blend longer depending on your desired salad dressing consistency.

Zoodles sauce

Optional Toppings

You can top it with ANYTHING… I added:

  • Chopped cilantro
  • Chopped tomatoes
  • Chopped watercress (small amount – it has a strong flavor)
  • Sprouted mung beans
  • Sliced jalapenos
  • Smoked paprika

It’s super fast and really delicious! Let me know in the comments what you think, and check out all my other delicious raw vegan recipes.

More on Zucchini Noodles, aka “Zoodles”

The Healthy and Delicious Alternative to Pasta

Zucchini noodles or “zoodles” are a popular healthy alternative to regular pasta. They’re raw vegan. They soak up the flavor of any sauce. They’re full of nutrients! And they’re delicious!

They are made from spiralizing zucchini and can be used in a variety of recipes, just like the one above!

You can get a cheap (or an expensive) spiralizer on Amazon. They have a lot of fun varieties depending on the amount you want to make at each meal. I usually use two zucchinis per person.

Zoodles can be cooked in a variety of ways, such as boiling, sautéing, or baking, but I prefer to use them raw, in their un-denatured state, full of live enzymes and high vibes!

Health Benefits of Zoodles

  • They are low in calories and fat, making them a great option for people looking to lose weight or improve their health
  • They are packed with vitamins and minerals that can help boost the immune system and improve overall health:
    • Vitamin C: Green zucchini squash is a good source of vitamin C, which is essential for immune function, collagen production, and antioxidant protection.
    • Vitamin A: Zucchini squash contains vitamin A in the form of beta-carotene, which is important for healthy vision, immune function, and cell growth.
    • Potassium: Zucchini is a good source of potassium, an essential mineral that helps maintain healthy blood pressure, nerve function, and fluid balance in the body.
    • Magnesium: Green zucchini squash provides magnesium, a mineral involved in various bodily functions, including energy production, muscle function, and bone health.
    • Manganese: Zucchini squash contains manganese, a trace mineral that supports enzyme function and helps with bone development, metabolism, and antioxidant defense.
    • Fiber: Zucchini is rich in dietary fiber, which aids in digestion, promotes satiety, and supports a healthy digestive system.
Creative Zoodles

Recipe Ideas

  • Zucchini noodles can be used in a variety of recipes, such as soups, salads, stir-fries, and even desserts
  • They can be topped with sauces such as pesto or tomato sauce, as well as proteins
  • They can also be added to casseroles, pasta dishes, and even baked goods like muffins and bread

My Love for Zoodles

  • Zucchini noodles are a delicious and nutritious way to enjoy pasta without all of the carbs and calories
  • They are easy to make and can be used in a variety of recipes to create a healthy meal
  • Zoodles are a great option for those looking to improve their health and lose weight

Zucchini noodles are a great way to get creative in the kitchen and enjoy a delicious meal without all of the carbs and calories.

They are a great source of vitamins and minerals and can be used in a variety of recipes.

Whether you are looking to lose weight, improve your health, or just enjoy a delicious meal, zucchini noodles are a great option.

With a little bit of creativity, you can create a delicious and nutritious meal that everyone will love. So, why not give zucchini noodles a try and see what you can create?

And while you’re at it, don’t forget about “Coodles!” Cucumber noodles are JUST as fun and nutritious and delicious and healthy. ENJOY!

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About Shari

Shari Likes Fruit is all about making fruit and vegetables enjoyable, loving animals, and cherishing the joy within all of us.

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