Zoodles with Red Lentil Marinara

By Tara Kemp

Feb 10

Zoodles with Red Lentil Marinara

AuthorTara Kemp
Rating

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)

Zoodles with Red Lentil Marinara
Yields3 ServingsCategory,
Prep Time15 minsCook Time35 mins

 4 medium zucchini
 1 cup red lentils (dry)
 1 cup tomato sauce
 36 garlic cloves, minced
 2 red onion, diced
 2 fresh tomatoes, diced (or 1 can diced tomatoes)
  cup tomato paste
 1 tbsp fresh oregano
 ¼ cup fresh basil
 1 tsp dried thyme
 1 cup white mushrooms, sliced, optional
 1 pinch freshly ground black pepper
 1 tbsp lemon juice, optional

1

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

2

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

3

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

4

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

5

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

6

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



Nutrition Facts

Serving Size 2 cups

Servings 3


Amount Per Serving
Calories 408.7
% Daily Value *
Total Fat 2.8g5%
Total Carbohydrate 75.4g26%
Dietary Fiber 27.0g108%
Protein 25.9g52%

Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 4 medium zucchini
 1 cup red lentils (dry)
 1 cup tomato sauce
 36 garlic cloves, minced
 2 red onion, diced
 2 fresh tomatoes, diced (or 1 can diced tomatoes)
  cup tomato paste
 1 tbsp fresh oregano
 ¼ cup fresh basil
 1 tsp dried thyme
 1 cup white mushrooms, sliced, optional
 1 pinch freshly ground black pepper
 1 tbsp lemon juice, optional

Directions

1

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

2

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

3

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

4

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

5

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

6

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

Zoodles with Red Lentil Marinara

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.