Zucchini Pasta with Lentil Bolognese
A hearty red sauce with lentils and carrots over zucchini noodles! A flavorful, healthy, 30-minute plant-based meal.
Servings 3 (Servings)
Ingredients
PASTA
- 1 Tbsp olive oil
- 1 medium shallot (minced // or sub 1/3 cup diced onion)
- 4 cloves garlic (minced)
- 2-3 medium carrots (finely shredded // 1 cup or 110 g as original recipe is written // I use the grater attachment on a food processor)
- 1 pinch sea salt (plus more to taste)
- 26 ounces favorite marinara sauce (or sub tomato sauce* // I prefer Trader Joe’s brand Tomato Basil)
- 1 pinch red pepper flake
- 1 tsp dried basil
- 1 tsp dried oregano
- 1 Tbsp coconut sugar (for sweetness // plus more to taste // or sub stevia)
- 1/2 cup water
- 3/4 cup dry split red lentils* (rinsed and drained)
- 2 medium zucchini (rinsed and both ends sliced off)
FOR SERVING optional
Instructions
- Heat a large rimmed skillet over medium heat. Once hot, add oil, shallot, and garlic. Sauté for 2-3 minutes, stirring frequently, until slightly softened and fragrant. Turn down heat if browning.
- Add carrots and a pinch of salt and stir. Cook for 3-4 minutes more, then add marinara sauce and stir to coat.
- Add red pepper flake, basil, oregano, coconut sugar, water, and lentils. Increase heat slightly and bring mixture to a simmer, then reduce heat to low/medium-low, cover, and continue cooking until lentils are tender - stirring occasionally - about 17-20 minutes. Add a bit more water if mixture gets too thick.
- Once lentils are cooked, taste and adjust seasonings as needed, adding more salt to taste, coconut sugar for sweetness, red pepper flake for heat, or herbs for flavor balance.
- While the sauce is cooking, spiralize your zucchini into noodles using a tool such as this or this. Alternatively you can use a mandolin or vegetable peeler, or simply cook up your favorite pasta.
- Serve the pasta over noodles of choice (I opted for raw zucchini noodles - so good!) and garnish with desired toppings - I prefer Vegan Parmesan Cheese and red pepper flake.
- Sauce will keep in the refrigerator up to 3 days or in the freezer 1 month.
Notes
*4 cloves garlic yield ~2-Tbsp minced garlic
*Tomato sauce is generally pureed tomatoes with garlic, salt, and Italian spices.
*For extra tender lentils, you can soak them in cool water overnight or quick soak in hot water for 15-20 minutes. Then drain and proceed with the recipe.
*Nutrition information is a rough estimate.
*This recipe is not a traditional preparation of bolognese. It is our inspired, plant-based version served on zucchini noodles.
*Tomato sauce is generally pureed tomatoes with garlic, salt, and Italian spices.
*For extra tender lentils, you can soak them in cool water overnight or quick soak in hot water for 15-20 minutes. Then drain and proceed with the recipe.
*Nutrition information is a rough estimate.
*This recipe is not a traditional preparation of bolognese. It is our inspired, plant-based version served on zucchini noodles.
Nutrition (1 of 3 servings)
Serving: 1 serving Calories: 423 Carbohydrates: 60.7 g Protein: 16.9 g Fat: 15.4 g Saturated Fat: 2.4 g Polyunsaturated Fat: 6.4 g Monounsaturated Fat: 5.6 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 945 mg Potassium: 1461 mg Fiber: 13.2 g Sugar: 19 g Vitamin A: 8095 IU Vitamin C: 70.8 mg Calcium: 157 mg Iron: 6.8 mg