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Zucchini noodles with bolognese sauce
Milica

Zucchini Noodles with Bolognese Sauce

Zucchini noodles, or “zoodles,” have become a popular low-carb and gluten-free alternative to traditional pasta. But just because you’re swapping out the noodles doesn’t mean you have to sacrifice flavor.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 4 servings
Course: Main Course
Ingredients Method

Ingredients
  

  • 4 large zucchinis, spiralized into noodles
  • 1 cup dried lentils or 1 pound of your favorite meat substitute (soy crumbles, seitan, or tempeh) green or brown
  • 1 ½ cups tomato sauce preferably homemade or a high-quality store-bought option
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • ½ teaspoon red pepper flakes optional for a little heat
  • Salt and pepper, to taste
  • 1 cup vegetable broth
  • Fresh basil leaves, for garnish
  • Grated Parmesan or vegan cheese, optional for garnish

Method
 

  1. This recipe comes together in under an hour and combines the comfort of a classic Italian Bolognese with the lightness and crunch of zucchini noodles. Follow these easy steps for a meal that’s hearty, nutritious, and absolutely bursting with flavor.
Prepare the Zucchini Noodles
  1. Start by spiralizing the zucchinis into noodles using a spiralizer. If you don’t have a spiralizer, you can use a vegetable peeler to create thin ribbons or a mandoline for more uniform slices.
  2. Once you’ve turned the zucchinis into noodles, sprinkle them lightly with salt and set them aside in a colander to drain for about 10 minutes. This will help remove excess moisture, ensuring your zoodles won’t become too watery when combined with the sauce.
  3. After 10 minutes, gently pat the zucchini noodles with a clean kitchen towel or paper towels to remove the excess moisture. Set the noodles aside while you prepare the Bolognese sauce.
Cook the Lentils (or Meat Substitute)
  1. While the zucchini noodles rest, start cooking the lentils, which will act as the protein-rich base of your Bolognese sauce. Rinse the lentils under cold water and add them to a medium saucepan along with 3 cups of water or vegetable broth.
  2. Bring the lentils to a boil, then reduce the heat to a simmer. Let the lentils cook for about 20–25 minutes, or until they are tender but not mushy. Drain any excess liquid and set the lentils aside.
  3. If you’re using a meat substitute like soy crumbles, tempeh, or seitan, you can skip the lentil-cooking step and simply crumble your substitute into bite-sized pieces.
Sauté the Onions and Garlic
  1. While the lentils are cooking, heat two tablespoons of olive oil in a large skillet over medium heat. Once the oil is hot, add the diced onions and sauté for about 5–7 minutes until they become soft and translucent.
  2. Stir frequently to prevent burning. After the onions have softened, add the minced garlic and sauté for another minute, just until fragrant.
  3. Garlic can burn quickly, so be sure to keep stirring, and don’t leave it on the heat for too long before moving on to the next step.
Add the Tomato Sauce and Spices
  1. With the onions and garlic beautifully sautéed, it’s time to build the rich, hearty Bolognese sauce. Pour in the tomato sauce, along with the dried oregano, basil, and optional red pepper flakes for a touch of heat. Stir everything together and let the mixture simmer on low heat for about 5 minutes, allowing the flavors to blend.
  2. If you prefer to make your own tomato sauce, it’s as simple as blending a can of whole peeled tomatoes with garlic, olive oil, salt, and herbs. Let it simmer for at least 15 minutes to deepen the flavors before using it in the recipe.
Combine the Lentils and Sauce
  1. Once the tomato sauce has had a few minutes to simmer, stir in the cooked lentils (or your meat substitute). Mix well to ensure that the lentils are fully coated in the sauce. At this point, you can also add 1 cup of vegetable broth to thin out the sauce if you prefer a slightly looser consistency. Simmer the sauce for another 10–15 minutes, stirring occasionally, to allow the flavors to meld together.
  2. Taste the sauce and adjust the seasoning as needed. You might want to add more salt, pepper, or even a pinch of sugar to balance the acidity of the tomatoes.
Sauté the Zucchini Noodles
  1. Now that your Bolognese sauce is ready, it’s time to quickly cook the zucchini noodles. Heat a large skillet over medium heat and add a small amount of olive oil if needed. Add the zucchini noodles to the skillet and sauté for 2–3 minutes, tossing frequently. You want the noodles to be tender but still have a slight bite to them — overcooking will make them mushy.
  2. Be careful not to over-salt the zucchini noodles, as they have already been drained with salt earlier. Simply toss them gently in the skillet until they’re heated through.
Serve and Garnish
  1. With everything ready, it’s time to assemble your dish! Divide the sautéed zucchini noodles between serving plates, and generously spoon the rich lentil Bolognese sauce over the top. Garnish each plate with fresh basil leaves for a pop of color and flavor. If you’d like, sprinkle some freshly grated Parmesan cheese or vegan cheese over the top for an extra layer of savory goodness.
  2. This dish looks as beautiful as it tastes, with the vibrant green of the zucchini noodles contrasting against the hearty red Bolognese sauce.