Zucchini Noodles with Lentil Vegetable Sauce is a hearty, plant-based dish that combines the freshness of zucchini with the richness of a lentil and vegetable sauce. This recipe is a healthy alternative to traditional pasta, providing a nutritious meal packed with fiber, protein, and vitamins. The zucchini noodles, also known as “zoodles,” offer a light and refreshing base, while the lentil sauce brings depth and richness, making it a filling and satisfying meal. Perfect for those looking for a low-carb, gluten-free, and vegan option, this dish is flavorful, wholesome, and easy to prepare.

Full Recipe:

Ingredients:

For the Zucchini Noodles:

2 medium-sized zucchini
2 tablespoons olive oil
2 cloves of garlic, minced

Salt and pepper to taste
Fresh herbs (such as basil or parsley), chopped
Optional: chili flakes for some spice

For the Lentil Vegetable Sauce:

200 g red lentils (about 1 cup)
1 large onion, finely diced

2 garlic cloves, finely chopped
2 carrots, diced
2 sticks of celery, diced

1 can chopped tomatoes (400 g) (about 14 oz)
2 tablespoons tomato paste
1 teaspoon dried oregano

1 teaspoon dried basil
1/2 teaspoon thyme
1/2 teaspoon red chili flakes (optional for spiciness)

750 ml vegetable stock (about 3 cups)
2 tablespoons olive oil
Salt and pepper to taste

Fresh parsley to garnish

Step-by-Step Instructions:

Step 1: Prepare the Zucchini Noodles

Spiralize the Zucchini: Using a spiralizer, julienne peeler, or knife, create thin, noodle-like strips from the zucchini. Set aside.
Sauté the Zucchini: In a large pan, heat 2 tablespoons of olive oil over medium heat. Add the minced garlic and sauté for about 30 seconds until fragrant.
Cook the Zoodles: Add the zucchini noodles to the pan, season with salt and pepper, and cook for 2-3 minutes, tossing frequently. The noodles should soften slightly but remain firm (“al dente”).

Add Fresh Herbs: Toss in chopped fresh herbs like basil or parsley, and if you like a little heat, add a pinch of chili flakes. Remove from heat and set aside.

Step 2: Cook the Lentil Vegetable Sauce

Rinse the Lentils: Rinse the red lentils under cold water and drain.

Sauté the Aromatics: In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the diced onion, chopped garlic, diced carrots, and celery. Sauté for 5-6 minutes until the vegetables soften.
Add the Tomato Paste and Herbs: Stir in the tomato paste, dried oregano, basil, thyme, and chili flakes (if using). Cook for another minute, allowing the tomato paste and herbs to blend with the vegetables.
Add the Lentils and Tomatoes: Stir in the rinsed red lentils and the canned chopped tomatoes.

Pour in the Vegetable Stock: Add the vegetable stock and bring the mixture to a simmer.
Simmer Until Lentils are Tender: Reduce the heat to low and let the sauce simmer for 20-25 minutes, stirring occasionally. The lentils should be soft and the sauce thickened.
Season the Sauce: Once the lentils are fully cooked, season the sauce with salt and pepper to taste.

Step 3: Combine and Serve

Serve the Zucchini Noodles: Place the zucchini noodles on serving plates.
Top with Lentil Sauce: Spoon the lentil vegetable sauce generously over the noodles.

Garnish: Sprinkle fresh parsley over the top for a burst of color and flavor.

Cooking Tips:

Don’t Overcook the Zoodles: Zucchini noodles cook quickly and can become mushy if overcooked. Aim for a slightly firm texture to hold up well under the sauce.

Blend the Sauce for a Smoother Texture: If you prefer a smoother sauce, you can blend a portion of the lentil sauce with an immersion blender or regular blender before serving.
Adjust the Spice Level: The chili flakes in the recipe are optional. If you like a spicier dish, feel free to add more chili flakes or even a dash of hot sauce.
Add Protein: If you’re not strictly vegan or vegetarian, you can add grilled chicken or shrimp to the dish for extra protein.

Storage:

Refrigeration: Store any leftover zucchini noodles and lentil sauce separately in airtight containers in the refrigerator. Zucchini noodles will keep for 2-3 days, while the lentil sauce will stay fresh for up to 5 days.
Freezing: The lentil sauce freezes well for up to 2 months. Allow the sauce to cool completely before transferring it to a freezer-safe container. Thaw in the refrigerator overnight before reheating. Zucchini noodles do not freeze well, so it’s best to make them fresh.

Reheating: Reheat the lentil sauce on the stovetop or in the microwave. Reheat the zucchini noodles briefly in a pan or microwave for a few seconds to avoid overcooking.

Nutritional Facts (Per Serving):

Calories: 350-400 kcal

Protein: 15 g
Fat: 10 g
Carbohydrates: 60 g

Fiber: 16 g
Sugar: 12 g
Sodium: 600 mg

Vitamin A: 90% of Daily Value
Vitamin C: 50% of Daily Value
Iron: 25% of Daily Value

FAQs:

Can I use green or brown lentils instead of red lentils?
- Red lentils cook faster and break down more, creating a creamier sauce. Green or brown lentils will work but will result in a chunkier sauce and take longer to cook.

Can I make this dish without a spiralizer?
- Yes! If you don’t have a spiralizer, you can use a julienne peeler or a regular vegetable peeler to create long, thin strips of zucchini, or simply slice the zucchini into thin rounds.
Is this recipe gluten-free?
- Yes, this recipe is naturally gluten-free as it uses zucchini noodles instead of pasta and does not include any gluten-containing ingredients.
Can I make this dish oil-free?
- If you want to make the recipe oil-free, you can sauté the vegetables in a bit of vegetable broth or water instead of using olive oil.

What other vegetables can I add to the lentil sauce?
- You can add a variety of vegetables like bell peppers, spinach, or even kale to the lentil sauce for added flavor and nutrients.

Conclusion: Zucchini Noodles with Lentil Vegetable Sauce is a flavorful, plant-based dish that’s both nutritious and satisfying. The combination of fresh zucchini noodles with a hearty, protein-packed lentil sauce makes it a wholesome meal that can be enjoyed by anyone looking for a healthy alternative to traditional pasta dishes. It’s gluten-free, vegan, and loaded with fiber and essential nutrients, making it a great choice for a balanced diet. Whether you’re preparing a light weeknight dinner or meal prepping for the week, this recipe is versatile, easy to make, and perfect for anyone who loves healthy, home-cooked meals.