Zucchini Ravioli is a delightful, low-carb alternative to traditional pasta dishes. This recipe combines the essence of Italian flavors with a healthy twist, making it perfect for anyone following a keto, gluten-free, or simply balanced diet. Crafted with fresh zucchini strips as the ravioli shell and a creamy, herbed filling, this dish is both nutritious and indulgent.
Let’s dive into how to make this wholesome meal step by step, exploring tips, substitutions, and variations along the way. Whether you’re a seasoned cook or a kitchen novice, this recipe will soon become a favorite in your healthy recipe collection.
Why Zucchini Ravioli?
Traditional ravioli is undeniably delicious but can be heavy in carbs and calories. Zucchini Ravioli provides a lighter option, loaded with fiber, vitamins, and minerals. Additionally, zucchini is an excellent source of antioxidants and pairs beautifully with creamy fillings and rich sauces. By swapping pasta dough for zucchini, you’re not only cutting carbs but also enhancing the nutritional profile of the dish.
Ingredients for Zucchini Ravioli
For the Ravioli:
- 2 medium zucchinis, sliced into thin strips using a mandoline or vegetable peeler (33 calories per medium zucchini)
- 1 cup ricotta cheese (or a dairy-free alternative for a vegan version) (428 calories per cup)
- ½ cup grated Parmesan cheese (optional) (216 calories per half-cup)
- 1 egg (or flaxseed meal mixed with water for vegan binding) (70 calories per egg)
- 2 cloves garlic, minced (9 calories per two cloves)
- 1 tbsp fresh parsley, chopped (1 calorie per tablespoon)
- 1 tsp dried oregano (5 calories per teaspoon)
- Salt and pepper to taste (negligible calories)
For the Sauce:
- 2 cups marinara sauce (homemade or store-bought) (140 calories per 2 cups)
- 1 tbsp olive oil (119 calories per tablespoon)
- ½ onion, finely chopped (23 calories per half onion)
- 1 clove garlic, minced (5 calories per clove)
- ½ tsp red chili flakes (optional) (2 calories per half teaspoon)
- Fresh basil for garnish (1 calorie per tablespoon)
Step-by-Step Instructions
1. Prepare the Zucchini
- Wash and dry the zucchinis thoroughly.
- Using a mandoline or vegetable peeler, slice the zucchinis lengthwise into thin, even strips.
- Lay the strips on a clean kitchen towel, sprinkle with a pinch of salt, and let them sit for 10 minutes. This process helps remove excess moisture, ensuring your ravioli doesn’t turn soggy.
- Pat the strips dry with a paper towel.
2. Make the Filling
- In a mixing bowl, combine ricotta cheese, Parmesan (if using), egg, minced garlic, parsley, oregano, salt, and pepper.
- Mix until well combined and creamy. Adjust seasoning as needed.
3. Assemble the Ravioli
- Preheat your oven to 375°F (190°C).
- Take two zucchini strips and overlap them to form a cross.
- Place a small dollop of the filling in the center where the strips overlap.
- Fold the ends of the strips over the filling, creating a neat packet.
- Repeat the process with the remaining zucchini strips and filling.
4. Prepare the Sauce
- Heat olive oil in a skillet over medium heat.
- Sauté the chopped onion until translucent.
- Add minced garlic and cook for another minute.
- Stir in the marinara sauce and chili flakes, letting it simmer for 5 minutes.
- Adjust seasoning and set aside.
5. Bake the Ravioli
- Spread a thin layer of marinara sauce at the bottom of a baking dish.
- Arrange the zucchini ravioli packets in the dish.
- Spoon the remaining marinara sauce over the top.
- Cover the dish with aluminum foil and bake for 20 minutes.
- Remove the foil and bake for an additional 10 minutes to let the top brown slightly.
6. Garnish and Serve
- Garnish the ravioli with fresh basil leaves and an extra sprinkle of Parmesan cheese, if desired.
- Serve hot and enjoy!
Nutritional Information (Per Serving)
- Calories: 200
- Protein: 10g
- Carbohydrates: 8g
- Fat: 15g
- Fiber: 2g
Breakdown of Ingredients
- Zucchini (66 calories for 2 medium zucchinis)
- Ricotta Cheese (428 calories per cup)
- Parmesan Cheese (optional, 216 calories per half cup)
- Egg (70 calories per egg)
- Garlic (14 calories for three cloves)
- Marinara Sauce (140 calories per 2 cups)
- Olive Oil (119 calories per tablespoon)
- Onion (23 calories per half onion)
- Seasonings and Herbs (negligible calories)
Tips for Perfect Zucchini Ravioli
- Choose the Right Zucchini: Opt for medium-sized zucchinis for the perfect balance of sturdiness and flexibility.
- Prevent Sogginess: Always salt and pat dry the zucchini strips to avoid excess moisture in the dish.
- Customize the Filling: Add ingredients like spinach, sun-dried tomatoes, or cooked mushrooms to the filling for added flavor and texture.
Variations
- Vegan Zucchini Ravioli:
- Use dairy-free ricotta and omit Parmesan.
- Substitute the egg with a flaxseed or chia seed mixture for binding.
- Protein-Packed Version:
- Add cooked ground chicken or turkey to the filling.
- Top with shredded mozzarella for extra indulgence.
- Spicy Kick:
- Incorporate finely chopped jalapeños or red chili flakes into the filling.
FAQs
Can I prepare Zucchini Ravioli in advance?
Yes! You can assemble the ravioli and store it in the refrigerator for up to 24 hours. Bake it fresh when ready to serve.
How do I store leftovers?
Place any leftovers in an airtight container and refrigerate for up to 3 days. Reheat in the oven or microwave before serving.
Can I freeze Zucchini Ravioli?
While you can freeze assembled ravioli, it’s best to freeze it without the sauce to prevent sogginess. Thaw in the refrigerator before baking.
Conclusion
Zucchini Ravioli is a creative and nutritious way to enjoy a classic Italian dish without the heaviness of traditional pasta. Whether you’re looking to cut carbs, add more vegetables to your diet, or simply try something new, this recipe checks all the boxes. With its rich filling, savory sauce, and perfect balance of textures, it’s a dish that’s sure to impress family and friends. Try it today and elevate your healthy eating journey!
Leave a Reply Cancel reply