Zucchini Tagliatelle With Capers & Sunflower Seeds

Prep time:

15 min

Cooking time:

20 min



Your body is your temple!

And so is mine! 🙂

We should all learn to treasure our bodies as such and offer it only the best nourishing foods ever!

Zucchini “pasta” is a very healthy alternative to traditional pasta, especially to the white flour one.

I’ve discovered them a while back and, after I managed to get over the fact that the process of turning the zucchini into tagliatelle takes about 5-10 minutes of manual labor, which really annoys me, I started playing around with various sauces to accompany them.

Of all the zucchini pasta recipes I’ve created, the one with raw sunflower seeds has been by far mine and my family’s favorite!


  • 3 medium zucchini
  • 1 tablespoon coconut or olive oil
  • 3 garlic cloves
  • 1 tablespoon oregano
  • 1 teaspoon red chili flakes
  • 500 ml tomato juice or tomato paste diluted with water
  • 3 tablespoons hulled raw  sunflower seeds
  • some fresh basil leaves for decoration 


The first and the most timeconsuming activity is turning the zucchini into pasta.
To do this you will need a peeler and a slightly larger pot, as they take up quite a lot of volume, and that’s it.

After washing the zucchini with cold water start peeling them like you would peel potatoes, but without throwing the peel away. Keep doing it even after you remove the peel until you reach the seeds.

This is a good opportunity to practice patience, my friend:) There are times when I’m patient enough to “turn” the core with seeds into pasta, as well. But there are also many times when I’m not, and I set aside the seedy part to use it in a soup or any other dish I’m planning.

Add the oil and the minced garlic to a pan and fry it over low heat. Make sure not to let the garlic turn brown, as it turns bitter and I’m sure you won’t enjoy it.

After 1 minute add oregano and the chili flakes and leave 1 more minute on low heat, to allow the essential oils to come out and flavor the base oil.

Add the tomato paste and leave on medium heat for 5 minutes.

Meanwhile, cut the capers into small cubes and add them together with the sunflower seeds in the pan. If you have small capers, no need for cutting, just throw them in as they are. Turn up the heat to medium and let everything cook for 5 minutes.

Then add the zucchini tagliatelle and cook for 5-7 more minutes, stirring carefully, so that all the pasta get cooked and all the flavors settle in.

Since the capers are usually very salty, I don’t add any extra salt. But I recommend you taste and season everything as per your own liking.

When you plate the tagliatelle, garnish with the chopped fresh basil leaves. They provide some extra style and aroma to your dish!

You can serve as such, or by grating some parmesan on top.

Every time I cook this tagliatelle, I can’t stop myself wondering at how delicious they are.

If you find them as delicious as I do, please comment below.


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