Feb 10

Zoodles with Red Lentil Marinara

By tarakemp

February 10, 2018

If you are new to "zoodles" (zucchini noodles), we are very excited for you!

If you are familiar with zoodles, then you are probably already excited.

This dish is made hearty and filling with red lentils and mushrooms in the marinara.


(Photo by Nina Gelbke of Naturally Nina)

  • Prep: 15 mins
  • Cook: 35 mins
  • Yields: 3 servings


4 medium zucchini

1 cup red lentils (dry)

1 cup tomato sauce

3-6 garlic cloves, minced

2 cups red onion, diced

2 cups fresh tomatoes, diced (or 1 can diced tomatoes)

1/3 cup tomato paste

1 tbsp fresh oregano

1/4 cup fresh basil

1 tsp dried thyme

1 cup white mushrooms, sliced, optional

1 pinch freshly ground black pepper

1 tbsp lemon juice, optional


1Cook lentils in 1 cup tomato sauce, 2 cups water. It should be around 15-20 minutes until they are soft.

2In a separate saucepan, saute garlic and onion (dry, or with a Tbsp of water) until translucent and aromatic.

3Add all other ingredients except black pepper, and cook until heated throughout – about 8 minutes.

4When lentils are done cooking, pour tomato, herb, and mushroom mixture into the pot to combine the two into a lentil marinara.

5Using a spiralizer or julienne peeler, make spaghetti noodles out of the zucchini.

6Spoon lentil marinara over top of the zoodles. Top with freshly ground black pepper (and a squeeze of lemon juice, if desired).


  • Zucchini noodles can be eaten raw OR added to the saucepan to be heated.
  • If you like, you can grate 1-2 brazil nuts or cashews on top of your serving of noodles for a nutty “parmesan” effect



  • Add 1-2 cups baby spinach or chopped swiss chard to the marinara for an extra nutrient boost!
  • If you want to save time, purchase pre-made marinara by the company “Engine 2,” which can be found at Whole Foods or on Amazon.




Nutrition Facts

Serving Size2 cups
Calories408.7 kcal
Protein25.9 grams
Total Fat2.8 grams
Total Carbohydrates75.4 grams
Dietary Fiber27.0 grams

About the Author

Tara Kemp is the Director of Nutrition Education at Mastering Diabetes. She has been active in the field of health and nutrition for many years, including working with Forks Over Knives, Engine 2, and Dr. Neal Barnard and the Physicians Committee for Responsible Medicine. Tara has a bachelor's degree in Education from Bucknell University, a Certificate in Plant-Based Nutrition from eCornell, and is a Certified Food For Life Instructor through the Physicians Committee.