Lentil Bolognese & Zucchini Zoodles

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Searching for a delicious recipe that increases your intake of plant protein? 

Serves: 6

Preparation Time: 10-15 minutes Cooking Time: 15-20 minutes 

Eating Time [most important😉]: 20 minutes ++

Ingredients

Vegetables

  • 4x Large zucchini OR you can buy pre spiralised zucchini in Woolworths/Coles

  • 1 punnet cherry tomatoes (save 4-6 raw for garnish)

  • Handful of fresh spinach leaves 

  • 1 heaped cup sliced button mushrooms

  • 2x spring onion bulbs 

Protein and Low GI Carbohydrate

  • 2 cups dried red lentils (McKenzie Brand)

  • 100g cooked san remo pulse pasta (optional) 

  • Parmesan cheese (to sprinkle on top)

Healthy Fat

  • 1-2 Tbsp. guacamole (see recipe below)

  • 1 Tbsp. olive oil

Sauces / Spices / Flavours

  • 1 small tub of 100% tomato passata (Mutti Brand) or 1x425g tinned crushed tomatoes (low sodium)

  • 1 Tsp. Minced Garlic - Option for garlic infused oil for FODMAP suffers

  • Spices: 1 tsp of each: paprika/turmeric/basil

  • Optional: 1/2 cup fresh parsely

  • Season with cracker pepper

Instructions

1.     Slice ends of zucchini and use a spiralizer to make ribbons

2.    Thinly slice mushrooms and spring onions and halve cherry tomatoes

3.     Sauté mushrooms, onions + tomatoes with olive oil + spices in a frypan for 3-5 minutes

4.     In a medium size saucepan: Add 5-6 cups of water to lentils and boil (follow McKenzie packet instructions) – mix

whilst boiling until lentils absorb the water and are cooked through (~10 mins)

5.     Mix through passata sauce/tinned tomatoes and minced garlic into lentils whilst on low heat, closely followed by

sauteed veggies

8.     Drizzle some olive oil over spiralized zucchini and place in the microwave for 15 seconds 

9.     Plate up zucchini, then pour over the lentil mix, sprinkle with parmesan cheese & seasonings

10.  Add a dollop of plain greek yoghurt or guacamole (see below) 

11.  Enjoy and take your time, serve with a sparkling water and fresh lemon juice

Guacamole Recipe (optional) – Combine ingredients to a consistency of your preference

  • 1 small avocado 

  • Juice of half a small lemon 

  • 1 Tbsp. plain greek yoghurt

  • Season with pepper and salt 

Alternatives

  • Instead of zucchini = try sweet potato ribbons (higher starch vegetable*)

  • Mix in some normal spaghetti to zucchini to up the carb content

Nutritional Benefits

  • Excellent source of plant protein

  • High fibre

  • Antioxidant rich

  • Anti-inflammatory fats

 

This recipe was brought to you by Aimee Boidin, our Lane Cove and Cremorne Dietitian!