How to Prepare Raw Pasta


For those on a low carbohydrate diet or someone transitioning into raw foodism, it might come as a surprise to know you can still dive into a bowl of pasta. The caveat? It's vegetable pasta. With just a mandoline, spiralizer or even a sharp knife, you can craft gourmet pasta meals, without the wheat or carbohydrates.

Making raw pasta

Step 1

Select the vegetable for your pasta. Most raw food chefs recommend choosing a neutral-tasting vegetable, such as zucchini or parsnip. A few other options are cucumbers, carrots and beets.

Step 2

Decide on your cutting instrument. The three most common instruments for vegetable pasta are mandolines, spiralizers and sharp knives. Mandolines, which usually come with a julienne attachment, can be found at any kitchen appliance store and can reduce any hearty zucchini to a bowl of pasta. Spiralizers create even more authentic-looking pasta, but can be more difficult to find in stores. Sharp knives are the basic instrument for slicing, but it can be difficult and time consuming to craft perfect pasta.

Step 3

Wash your vegetable, hands and cutting instrument. This is even more critical here because if you decide not to cook the pasta, no heat will kill off bacteria.

Step 4

Cut your pasta, using a mandoline, spiralizer or sharp knife. Be careful of sharp blades and remember that it may take a bit of practice to perfect.

Step 5

Soften your pasta. Especially if your "noodles" are on the thick side, they may be stiff and texturally unappealing. To soften them, coat your hands with a small amount of oil (such as olive or coconut) and massage the pasta. Add some salt, massage a little more, and let the pasta sit for a short amount of time.

Step 6

Cook if desired. Raw vegetable pasta can be baked or steamed. If baking, prepare the dish like regular pasta. If you do not with to cook the pasta, continue to step 7.

Step 7

Add sauce if desired. You can use any regular pasta sauce. If you want to create your own "raw sauce"; however, blending together tomatoes and spices can work very well. Or you can simply use a salad dressing.

Things You'll Need

  • Mandoline
  • Spiralizer
  • Knife
  • Vegetable of choice (zucchini, parsnip, cucumber, carrot)
  • Oil of choice
  • Salt
  • Sauce (optional)


  • Whole Foods Market:: Raw Vegetable Pasta with Tomatoes and Herbs
  • Discount Juicers: The Spiral Slicer
  • Dr. Ben Kim: Healthy Pasta Recipe

Who Can Help

  • Gone Raw
Keywords: vegan, pasta, vegetable

About this Author

Mimi Honeycutt has written for the Houston Chronicle, Houston Family Magazine, Fantasy Magazine, The Red Pub, The Daily Trojan, and The San Francisco Foghorn. She has professionally written for three years. Currently, Mimi studies at the University of Southern California as a journalism major.

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