Garlic and onion zucchini noodle stir-fry

Delight in a healthy and savory Garlic and Onion Zucchini Noodle Stir-Fry. Made with fresh zucchini, pungent garlic, and sweet onion, this quick and easy vegetarian dish is seasoned to perfection with salt and black pepper, all cooked in olive oil for a light yet flavorful meal.

  • 30 Mar 2025
  • Cook time 5 min
  • Prep time 10 min
  • 2 Servings
  • 6 Ingredients

Garlic and onion zucchini noodle stir-fry

Garlic and onion zucchini noodle stir-fry is a delicious and healthy option that makes for a quick and easy meal. This dish is perfect for those who are looking to enjoy a low-carb alternative to traditional noodles while still savoring the rich flavors of garlic and onion. With just a few ingredients, you can create a satisfying and nutritious meal that is sure to become a household favorite.

Ingredients:

2 tbsp olive oil
27g
2 zucchini
650g
1 onion
70g
2 garlic cloves
6g
1 tsp salt
6g
1 tsp black pepper
2.10g

Instructions:

1. Prepare the Ingredients:
- Rinse the zucchini thoroughly under cold water. Cut off the ends and use a spiralizer to make zucchini noodles (zoodles). If you don’t have a spiralizer, you can julienne the zucchini into thin strips.
- Peel the onion and cut it into thin slices.
- Peel the garlic cloves and finely mince them.
2. Heat the Oil:
- In a large skillet or wok, heat the 2 tablespoons of olive oil over medium heat. Allow the oil to get hot but not smoking.
3. Cook the Onion and Garlic:
- Add the sliced onions to the hot oil and sauté for about 3-5 minutes until they become translucent and slightly caramelized.
- Add the minced garlic to the skillet and stir continuously for about 30 seconds to 1 minute, being careful not to burn the garlic.
4. Add the Zucchini Noodles:
- Add the zucchini noodles to the skillet. Toss them gently with the onion and garlic mixture using tongs or a spatula.
- Season with 1 teaspoon of salt and 1 teaspoon of black pepper.
- Continue to cook, tossing occasionally, for about 3-5 minutes or until the zucchini noodles are just tender, but still hold a little bit of crunch (al dente). Overcooking will make them soggy.
5. Serve:
- Once the zucchini noodles are cooked to your desired texture, remove the skillet from the heat.
- Transfer the stir-fry to serving plates or a serving dish.
6. Enjoy:
- Serve the Garlic and Onion Zucchini Noodle Stir-Fry immediately while it’s hot. It can be enjoyed on its own or as a side dish.

Tips:

- Use a spiralizer to create even zucchini noodles, ensuring they cook uniformly.

- Don't overcook the zucchini noodles; they should be tender but still slightly firm to avoid becoming mushy.

- Feel free to add extra vegetables such as bell peppers, carrots, or mushrooms to enhance the flavors and nutritional value of the dish.

- For added protein, consider tossing in some cooked chicken, shrimp, or tofu towards the end of cooking.

- Finish with a squeeze of lemon juice or a sprinkle of grated Parmesan cheese for an extra burst of flavor.

This garlic and onion zucchini noodle stir-fry is a simple yet flavorful dish that is ready in no time. It is a great way to incorporate more vegetables into your diet and offers a lighter alternative to carb-heavy pasta. Enjoy it as a stand-alone meal or pair it with your favorite protein for a more substantial dinner. The fresh flavors of zucchini, garlic, and onion will make this a staple in your weekly meal rotation.

Nutrition Facts
Serving Size380 grams
Energy
Calories 72kcal4%
Protein
Protein 4.51g3%
Carbohydrates
Carbohydrates 15g4%
Fiber 4.24g11%
Sugar 10g10%
Fat
Fat 15g17%
Saturated 2.19g7%
Cholesterol 0.00mg-
Vitamins
Vitamin A 33ug4%
Choline 33mg6%
Vitamin B1 0.17mg14%
Vitamin B2 0.32mg24%
Vitamin B3 1.53mg10%
Vitamin B6 0.61mg36%
Vitamin B9 88ug21%
Vitamin B12 0.00ug0%
Vitamin C 60mg68%
Vitamin E 0.41mg3%
Vitamin K 16ug13%
Minerals
Calcium, Ca 70mg5%
Copper, Cu 0.21mg23%
Iron, Fe 1.45mg13%
Magnesium, Mg 66mg15%
Phosphorus, P 140mg11%
Potassium, K 930mg27%
Selenium, Se 0.99ug2%
Sodium, Na 1190mg79%
Zinc, Zn 1.15mg10%
Water
Water 340g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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