Zucchini Noodles and Butternut Squash in Garlic Lemon Sauce: A Light and Flavorful Fall Favorite

This recipe for Zucchini Noodles and Butternut Squash in Garlic Lemon Sauce is a vibrant and healthy dish that perfectly blends the light, refreshing nature of zucchini noodles with the creamy sweetness of butternut squash. The bright, zesty garlic lemon sauce ties everything together, creating a flavorful and satisfying meal that’s perfect for a light lunch, a healthy dinner, or even a sophisticated side dish. This dish is also naturally gluten-free and easily adaptable for vegan diets, making it a crowd-pleaser for various dietary needs.

Why You’ll Love This Recipe

* **Healthy and Nutritious:** Zucchini noodles are a fantastic low-carb alternative to traditional pasta, packed with vitamins and minerals. Butternut squash is a nutritional powerhouse, rich in vitamins A and C, as well as fiber. The garlic lemon sauce adds antioxidants and immune-boosting properties.
* **Flavorful and Delicious:** The combination of zucchini’s mildness, butternut squash’s sweetness, and the bright, tangy lemon garlic sauce creates a delightful flavor profile that’s both satisfying and refreshing.
* **Easy to Make:** This recipe comes together quickly and easily, making it perfect for busy weeknights. The preparation is straightforward, and the cooking time is minimal.
* **Versatile:** You can customize this dish to your liking by adding different vegetables, proteins, or herbs. Feel free to experiment and make it your own!
* **Gluten-Free and Vegan-Friendly:** This recipe naturally caters to gluten-free diets and can be easily adapted for vegan diets by using plant-based butter or olive oil.

Ingredients You’ll Need

* **Zucchini Noodles (Zoodles):** 4 medium zucchini, spiralized into noodles (approximately 8 cups). You can buy pre-spiralized zucchini noodles to save time.
* **Butternut Squash:** 1 medium butternut squash, peeled, seeded, and diced into ½-inch cubes (approximately 4 cups). Alternatively, you can purchase pre-cut butternut squash.
* **Garlic:** 4-6 cloves, minced. Adjust to your preference.
* **Lemon:** 1 large lemon, zested and juiced.
* **Olive Oil (or Plant-Based Butter):** 3 tablespoons. If using plant-based butter, use a good quality one for the best flavor.
* **Vegetable Broth (or Water):** ¼ cup. This helps create a smooth and emulsified sauce.
* **Fresh Parsley:** ¼ cup, chopped, for garnish.
* **Red Pepper Flakes (optional):** ¼ teaspoon, or to taste, for a touch of heat.
* **Salt and Black Pepper:** To taste.
* **Optional Add-ins:** Toasted pine nuts, Parmesan cheese (if not vegan), cherry tomatoes, spinach, kale, grilled chicken, shrimp, or tofu.

Equipment You’ll Need

* **Spiralizer (or vegetable peeler):** For making zucchini noodles. A vegetable peeler can be used to create ribbons if you don’t have a spiralizer.
* **Large Skillet or Sauté Pan:** For cooking the butternut squash and sauce.
* **Cutting Board and Knife:** For prepping the vegetables.
* **Lemon Zester and Juicer:** For the lemon.
* **Measuring Cups and Spoons:** For accurate measurements.

Step-by-Step Instructions

**1. Prepare the Butternut Squash:**

* Peel the butternut squash using a vegetable peeler. Cut it in half lengthwise and scoop out the seeds.
* Dice the butternut squash into ½-inch cubes. Smaller cubes will cook faster.

**2. Make the Zucchini Noodles:**

* Wash the zucchini and trim off the ends.
* Using a spiralizer, create zucchini noodles (zoodles). If you don’t have a spiralizer, you can use a vegetable peeler to create wide ribbons.
* Place the zoodles in a colander and lightly salt them. This will help draw out excess moisture and prevent them from becoming too watery when cooked. Let them sit for about 15-20 minutes, then gently pat them dry with paper towels.

**3. Cook the Butternut Squash:**

* Heat 2 tablespoons of olive oil (or plant-based butter) in a large skillet or sauté pan over medium heat.
* Add the diced butternut squash to the pan and cook for about 8-10 minutes, stirring occasionally, until the squash is tender and slightly browned. You want it to be cooked through but still hold its shape.
* Remove the butternut squash from the pan and set aside.

**4. Make the Garlic Lemon Sauce:**

* In the same skillet, add the remaining 1 tablespoon of olive oil (or plant-based butter).
* Add the minced garlic and red pepper flakes (if using) to the pan and sauté for about 1-2 minutes, until fragrant. Be careful not to burn the garlic.
* Pour in the vegetable broth (or water) and scrape up any browned bits from the bottom of the pan. This adds flavor to the sauce.
* Add the lemon juice and lemon zest to the pan. Stir to combine.
* Bring the sauce to a simmer and cook for about 2-3 minutes, allowing it to slightly reduce and thicken.

**5. Combine and Cook the Zucchini Noodles:**

* Add the cooked butternut squash back to the skillet with the garlic lemon sauce.
* Gently toss in the prepared zucchini noodles. Be careful not to overcook them, as they will become mushy.
* Cook for about 2-3 minutes, just until the zucchini noodles are heated through and slightly softened. Toss gently to coat them evenly with the sauce.

**6. Season and Garnish:**

* Season the dish with salt and black pepper to taste.
* Remove the skillet from the heat and stir in the chopped fresh parsley.

**7. Serve:**

* Serve the Zucchini Noodles and Butternut Squash in Garlic Lemon Sauce immediately.
* Garnish with additional fresh parsley, toasted pine nuts, or Parmesan cheese (if not vegan), if desired.

Tips for Success

* **Don’t Overcook the Zucchini Noodles:** Zucchini noodles cook very quickly. Overcooking them will result in a mushy texture. Cook them just until they are heated through and slightly softened.
* **Salt the Zucchini Noodles:** Salting the zoodles before cooking helps to draw out excess moisture and prevents them from becoming too watery. Be sure to pat them dry after salting.
* **Use Fresh Ingredients:** Freshly squeezed lemon juice and freshly minced garlic will provide the best flavor for the sauce.
* **Adjust the Sauce to Your Liking:** Feel free to adjust the amount of lemon juice, garlic, or red pepper flakes to suit your taste preferences.
* **Roast the Butternut Squash (Optional):** For a deeper, more caramelized flavor, you can roast the butternut squash in the oven instead of sautéing it. Toss the diced squash with olive oil, salt, and pepper, and roast at 400°F (200°C) for about 20-25 minutes, or until tender and slightly browned.
* **Add Protein:** For a heartier meal, add grilled chicken, shrimp, tofu, or chickpeas to the dish.
* **Make it Vegan:** To make this recipe vegan, use plant-based butter or olive oil instead of dairy butter. Ensure your vegetable broth is also vegan-friendly.
* **Prepare Ahead:** You can prepare the butternut squash and zucchini noodles ahead of time. Store them separately in the refrigerator until ready to cook. The sauce can also be made ahead of time and reheated before adding the vegetables.

Variations and Additions

* **Add Cherry Tomatoes:** Halved cherry tomatoes add a burst of sweetness and acidity to the dish.
* **Add Spinach or Kale:** Stir in a handful of fresh spinach or kale during the last minute of cooking for added nutrients.
* **Add Toasted Pine Nuts:** Toasted pine nuts provide a nutty crunch and flavor.
* **Add Parmesan Cheese:** If not vegan, sprinkle with grated Parmesan cheese for a salty and savory flavor.
* **Use Different Vegetables:** Feel free to add other vegetables such as bell peppers, mushrooms, or broccoli.
* **Spice it Up:** Add a pinch of cayenne pepper or a dash of hot sauce for extra heat.

Serving Suggestions

* **Serve as a Light Lunch:** This dish is perfect for a light and healthy lunch.
* **Serve as a Side Dish:** Serve it alongside grilled chicken, fish, or tofu for a complete meal.
* **Serve as a Vegetarian Main Course:** Add chickpeas or lentils for a heartier vegetarian main course.

Storage Instructions

* **Refrigerate:** Store leftovers in an airtight container in the refrigerator for up to 3 days.
* **Reheating:** Reheat the dish in a skillet over medium heat or in the microwave until heated through. Be careful not to overcook the zucchini noodles during reheating.
* **Freezing:** Freezing is not recommended as the zucchini noodles can become mushy upon thawing. However, the butternut squash and sauce can be frozen separately. Thaw them completely before combining and adding fresh zucchini noodles.

Nutritional Information (per serving, approximate)

* **Calories:** Approximately 250-300 calories
* **Protein:** 5-7 grams
* **Fat:** 15-20 grams
* **Carbohydrates:** 25-30 grams
* **Fiber:** 5-7 grams

*Note: Nutritional information is an estimate and may vary depending on the specific ingredients used.*

This Zucchini Noodles and Butternut Squash in Garlic Lemon Sauce recipe is a delightful and healthy way to enjoy the flavors of fall. It’s easy to make, customizable, and sure to become a new favorite in your recipe rotation. Enjoy!