How to Make Protein-Packed Lentil Bolognese with Zucchini Noodles

Simple Summary

This hearty Lentil Bolognese with Zucchini Noodles offers a delicious plant-based twist on the classic Italian dish, combining protein-rich lentils with a flavorful tomato sauce served over light and refreshing zucchini noodles.

Recipe Details

• Prep Time: 15 minutes
• Cook Time: 50 minutes
• Total Time: 1 hour 5 minutes
• Servings: 4
• Difficulty: Intermediate

Ingredients

• 1 cup dried green or brown lentils, rinsed
• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 2 carrots, finely diced
• 2 celery stalks, finely diced
• 4 garlic cloves, minced
• 2 tablespoons tomato paste
• 1 (28 oz) can crushed tomatoes
• 2 cups vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon dried thyme
• 1/4 teaspoon red pepper flakes (optional)
• Salt and black pepper to taste
• 4 medium zucchini
• Fresh basil leaves for garnish
• Grated vegan Parmesan cheese (optional)

Instructions

1. In a medium saucepan, combine the lentils with 3 cups of water. Bring to a boil, then reduce heat and simmer for about 20-25 minutes until tender but not mushy. Drain and set aside.

2. Heat olive oil in a large skillet or Dutch oven over medium heat. Add onion, carrots, and celery. Cook for 5-7 minutes until vegetables are softened.

3. Add minced garlic and cook for another minute until fragrant.

4. Stir in tomato paste and cook for 2 minutes, stirring constantly.

5. Add crushed tomatoes, vegetable broth, oregano, basil, thyme, and red pepper flakes (if using). Bring to a simmer.

6. Add the cooked lentils to the tomato mixture. Simmer uncovered for 20-25 minutes, stirring occasionally, until the sauce thickens. Season with salt and pepper to taste.

7. While the sauce is simmering, prepare the zucchini noodles. Use a spiralizer to create zucchini noodles, or use a vegetable peeler to make long, thin strips.

8. In a separate large skillet, heat 1 tablespoon of olive oil over medium heat. Add the zucchini noodles and cook for 2-3 minutes, tossing gently, until just tender but still crisp. Be careful not to overcook.

9. Divide the zucchini noodles among serving plates. Top with generous portions of the lentil bolognese sauce.

10. Garnish with fresh basil leaves and sprinkle with vegan Parmesan cheese if desired. Serve immediately.

Chef's Notes

• For a smoother sauce, you can blend half of the lentil mixture before combining it with the rest.
• If you prefer a spicier dish, increase the amount of red pepper flakes or add a dash of cayenne pepper.
• Leftover bolognese sauce can be stored in an airtight container in the refrigerator for up to 4 days or frozen for up to 3 months.
• For a gluten-free option, ensure your vegetable broth is certified gluten-free.
• You can substitute zucchini noodles with other vegetable noodles like butternut squash or carrot for variety.

Nutritional Info

Per serving (approximate):

• Calories: 320
• Protein: 18g
• Fiber: 14g
• Fat: 9g (mostly healthy fats from olive oil)
• Carbohydrates: 45g
• Rich in vitamins A and C, potassium, and iron

This dish is high in plant-based protein and fiber, making it satisfying and nutritious. It's also low in fat and packed with vitamins and minerals from the vegetables and lentils.

Serving Suggestions

• Serve with a side of mixed green salad dressed with a light vinaigrette for a complete meal.
• For a heartier option, offer whole grain garlic bread on the side.
• Pair with a glass of light-bodied red wine like Pinot Noir or a crisp white wine such as Sauvignon Blanc.
• For a beautiful presentation, serve in wide, shallow bowls and garnish with a sprinkle of red pepper flakes and a drizzle of good quality extra virgin olive oil.
• This dish is perfect for a healthy weeknight dinner, meal prep, or as a vegetarian option for dinner parties.