Raw Vegetable Noodles with Cashew Sauce

This vegetable noodles dish is raw, vegan, gluten- and grain-free. It’s healthy, light, nutritious and relatively easy to make. There is no cooking involved.


The “noodles” are made out of butternut squash and zucchini. I used both vegetables to play with colours but you can totally do, and I even recommend, only zucchini. The “noodles” are easier to make and chew from zucchini. Sweet potato could be an alternative to butternut squash though. To make them, you will need a spiralizer. This can be bought online like on amazon or most health food stores. It’s an amazing tool to have, especially if you are into raw or vegan food. The dish is raw so the vegetable noodles are eaten raw but in different recipes, they can totally be cooked for a vegan “noodle” meal. During fall and winter, when I do pasta and I don’t want to eat grains or beans (like spaghetti made of beans), I cook the vegetable noodles.


In this dish, I use spinach and mushrooms, in which I marinate them in olive oil, salt and pepper to soften them to improve flavours and texture. The mushrooms are also marinated in a little soy sauce and dried oregano.


The sauce is raw and made of cashews. Ideally, cashews need to be soaked in water for about 4 hours before being drained and added to the blender with the remaining ingredients. This process help to remove enzyme inhibitors and also make cashews more nutritious and easier to blend. The sauce is pretty straight forward. The cashews are blended with water, lemon juice, garlic and salt and blended until smooth.

I garnished the dish with vegan parmesan made from nuts and nutritional yeast. You can make this one using nuts and seasonings in a food processor, and I was going to make it but I had some that I forgot I bought so I used that one. You can find vegan parmesan in most grocery stores or online. Otherwise you can make it.

For my son

For him, I used chickpea pasta that I cooked and added the raw cashew sauce and vegan parmesan on top. He loved it.

It’s definitely an usual dish to many but it’s different and nice to have on a hot summer day. It’s very flavourful. If you are new to vegetable noodles, I highly recommend using zucchinis only. Plan one medium or two small per person. Enjoy!

Raw Vegetable Noodles with Cashew Sauce

Raw vegetable noodles are tossed in a creamy cashew sauce and marinated vegetables to create a flavorful, light and nutritious noodle dish, perfect for a hot summer day.
Prep Time30 mins
Total Time30 mins
Servings: 2


  • Noodles
  • 2 medium/large zucchinis or 4 small
  • Mushrooms
  • 1/2 cup sliced crimini mushrooms
  • 1/2 teaspoon soy sauce or Tamara
  • Drizzle of extra-virgin olive oil
  • Pinch dried oregano
  • Pinch ground black pepper
  • Spinach
  • Handful spinach
  • Drizzle of extra-virgin olive oil
  • Pinch unrefined salt
  • Sauce
  • 1 cup cashews, soaked for 4h in water
  • 1/4 cup lemon juice
  • 1/2 to 3/4 cup filtered water
  • 1 clove garlic
  • 1 teaspoon unrefined salt
  • Optional Parmesan
  • 1 cup cashews
  • 2 tablespoons pine nuts
  • 1 tablespoon ground flax seeds
  • 1 tablespoon nutritional yeast
  • 1 tablespoon lemon juice
  • 1 clove garlic
  • 1/2 teaspoon unrefined salt


  • Noodles
  • Cut the edge of the zucchini and make the noodles with your spiralizer. Put the "noodles" in a bowl, add a pinch of salt and massage the zucchini noodles for a few minutes to soften them. Set aside.
  • Mushrooms
  • Combine all ingredients in a small bowl, stir and let marinate for 15-30 minutes
  • Spinach
  • Combine ingredients together in a bowl, stir and let marinade for 15-30 minutes.
  • Sauce
  • Drain cashews and add them to your blender. Add 1/2 cup water and remaining ingredients. Blend until silky smooth. Add a little more water if needed. Reserve.
  • Vegan Parmesan
  • Add nuts to food processor and process until crumbled. Add remaining ingredients and process again until you get a similar texture to parmesan. Reserve.
  • Assemble
  • Drain water from zucchini noodles. Add spinach and mushrooms, stir, add in sauce, stir again, plate and add parmesan on top. Serve.


You can make your own vegan "parmesan" or buy it in most health food stores although many grocery stores carry it nowadays. If you are new to make raw noodle dish, I highly recommend using zucchinis only.


Hi! I’m Krystelle! I’m a wife, mom and step-mom. I create healthy and delicious recipes for families using fresh, local, seasonal, sustainable and mostly organic ingredients. I do not believe in any particular diets but in the power of wholesome foods and the importance of listening to our bodies’ needs. I hold a degree in holistic nutrition and graduated from culinary school. Welcome!



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