Marfigs' Munchies

Adventures in vegan eats and feats

Sprouted zucchini pasta with sun-dried tomato sauce


I always try to have some side projects going when it comes to baking/kitchen-faffing. A while back I got an awesome three-tier bean sprouter from my colleague Marmiet, so I’ve been sprouting beans for the past week and they have suddenly gone ballistic on us. I’m not sure if they’re over-sprouted (is there such a thing?), but I simmer-boiled (totally a thing) them for 10 minutes with the idea to dash them into all our salads, because we are SO frakkin excited to have made our very own!!

topsproutschick-1res mungbeans-1resI wanted to do something fun with this first batch of mutant sprouts (because the “normal” sprout collection at the supermarket seems very much more subdued than my lot), so with that in mind I set out to make myself a mean “raw” pasta (and in the process break a thousand rules regarding what is actually raw, whoops!). Either way, it is awesome. 😀


Before I get into the recipe itself, let me perhaps outline the Marfiggian method of bean sprouting.

A. The noble art of bean sprouting with a bean sprouting thingy

  1. Sprout your beans! I sprouted mung beans, green lentils, and chickpeas in each of the trays – 2 TBSP each, rinsing them with a cup of water twice to three times each day (careful not to let them sit in water!)
  2. When they are sprouted (should usually take 2-3 days to see progress – not crazy like mine!) make sure you spring into action.
  3. Rinse and boil the sprouts (separately, according to type, if you’re fussy) in some water on med-high heat for 10 – 15 minutes).

This may be an example of “over-sprouting”, when it pushes through the rinsing holes to get more space to grow. Still, edible and tasty!

The sprouts continued:

  1. Preheat the oven by putting it on its lowest temp (mine’s 70C) and preparing a tray.
  2. Spread out the stringy, still slightly damp sprouts so that they aren’t left in blobs on the baking sheet.
  3. Leave it in the oven for 10-20 minutes until they become slightly crispy (remember, there was a lot of excess fluff on mine -see above! Non-mutant sprouts will take less time). YUM.


B. Spicy mango + sun-dried tomato sauce (based somewhat on this recipe by Merron-iru Kami) – Enough for 3 small helpings – in my mind the sauce isn’t supposed to drown the ingredients – it’s supposed to be like a ninja spy; seducing the zucchini with hints of its suave awesomeness, it’s powerful and exotic aura. :p


  • 1/4 medium onion, chopped  roughly (I quickly water sauté’d mine in a little pot, but if you don’t mind raw go for it!)
  • 1 small knob fresh ginger, peeled and chopped roughly (1/2 TBSP’s worth approx)
  • 1/2 cup sun-dried tomatoes
  • 2 chai tea bags
  • 1/2 cup spinach, washed, and tightly packed (our basil got eaten by nature, but that would be the ideal!)
  • 1/2 TBSP sesame oil
  • 1/2 TBSP EVOO
  • 1/8 cup soy milk (up to 1/4 if necessary but keep it on the low side)
  • 1-2 tsp jalapeno sauce (optional)
  • 2 TBSP mango pieces, or else some other non-refined source of sweetness (if you’re not bothered, 1 TBSP agave)
  • spices: tumeric, paprika, white pepper, mint
  • OPTIONAL: 1-2 TBSP seeds, soaked nuts

How to:

  1. In a medium non-stick pot, pour in 3/4 cup of boiling water with two bags of chai tea. Stir a bit and let it rest for 10 or so minutes to truly soak into the water. Press out the bags with the back of the spoon, then discard the teabags.
  2. Boil your 1/2 cup sun-dried tomatoes in the chai tea water for 15 minutes, stirring if need be to dunk them underwater.
  3. When the sun-dried tomatoes have softened, let the mixture cool (water and all), and then add this to a food processor/blender until the sun-dried tomatoes are broken down somewhat.
  4. Add your 1/8 cup milk and lemon juice to help your food processor along and to make the tomatoes finer. They don’t have to become a puree, but at least saucy.
  5. Add all the other ingredients to the blender/processor and whirl/pulse until you are satisfied that you enjoy the consistency/taste. You are welcome to add more or less sweeteners, soy sauce…whatever captures your fancy.

frontbowl2-1C. The pasta Ingredients: 

  • 3 medium baby marrows, spiralized or else sliced into strips with a cheese cutter or some other contraption. Basically: slice ’em lengthwise whichever way ye can!
  • 1 cup sprouted mung beans (see above)
  • Optional: 1 pickle, sliced


  1. You are welcome to steam your zucchini for a few minutes if you like but it isn’t necessary.
  2. Mix your zucchini and oven-dried sprouts together in a bowl.
  3. Dollop your sauce atop and stir to mix.
  4. Enjoy! 😀


 This is where the messy part begins…just because it’s all these lovely non-grain ingredients doesn’t mean pasta isn’t just a mess on a plate…but OH what a glorious mess! If these photos don’t capture the nom that’s because they simply can’t – just scroll up, look at those divine sauce ingredients, then scroll back down and let the deliciousness wash over you!


Lovely, amazing, tasty, fresh and healthy!! I can’t get over how awesome this is. The sauce is gorgeous, and the thick slivers of zucchini mixed with slightly crunchy and smoky sprouts is just heavenly. The fusion of subtle mango with tart pickles, the potency of sesame oil counteracted by the smoothness of the sun-dried tomato puree mixed with non-dairy milk for creaminess? Oh yarr!

biteofdelicoiusness-1 foodgooood-1

The ginger, onion and spinach also each lend their own unique flavour and texture to the mix. Even with traditional pasta or in a lasagna this sauce would spank the pants off anything I’ve bought in the shops. For real. Also, for fun, I added 1 TBSP of balsamic reduction at the end, because I made my own and had nothing to do with it. Tip: buy balsamic reductions: to make your own is possible but very little yield and mucho sadness about the sudden drop in stock. However, I will say it is delicious, especially if you infuse it with ginger!


Man-thing says it looks a bit like seafood, but he’s just insane. Also, he nearly didn’t get any because I sat and started digging in whilst taking photos, forgetting all decorum and that I had to actually leave some food for dinner! I’ve left him 2/3 of the sauce so he can play around with couscous and other things, but this sauce + zucchini pasta strips is a win! I would even think julienne carrots would rock as a colourful and tasty addition.

On a different note, I’m even trying to grow my own celery – there’s a little shoot that’s just come out so I think I should plonk the thing in the soil and see what it does, since I am a celery monster! 😀


Author: Marfigs

Ahoy, I’m Margaux! History teacher and freelance editor; wench to my Man-thing; volunteer at a cat shelter; and handmaiden to our kitsy cats, Gatsby, Freyja and Atlas. This blog is dedicated to vegan food, occasionally overthrown by pictures of foster kittens and other fluffy creatures. I love sharing ideas and recipes, so don't be shy: stop by and say hi!

5 thoughts on “Sprouted zucchini pasta with sun-dried tomato sauce

  1. Pingback: Veggie burger sandwich {GF + V} | Marfigs' Munchies

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  3. i will. if u like i would be glad if u follow my blog at – not just to see how my seed pants grow 😉 and wish u a wonderful day

    Liked by 1 person

  4. this looks perfect… and very nice photography. to make some seed-plants is now on the very top of my todo-list 😉


    • Thank you so much! It was such a hearty and delicious dish- so versatile in ingredients as well as for occasion. I wouldn’t mind some now, here at 120pm! 😀 Making your own seed plants is utterly rewarding – let me know how it goes! 😀


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