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.
This recipe will guide you through creating a deeply flavorful, nutrient-dense meal that’s perfect for anyone following a plant-based or low-carb diet.
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Recipe Information:
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
- Servings: 4
- Difficulty: Easy
- Cuisine: Italian-inspired, Plant-based
Ingredients:
- 4 large zucchinis, spiralized into noodles
- 1 cup dried lentils (green or brown) or 1 pound of your favorite meat substitute (soy crumbles, seitan, or tempeh)
- 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
Nutritional Information (per serving, approximately):
- Calories: 320
- Protein: 15g
- Fat: 9g
- Carbs: 45g
- Fiber: 12g
How to Make Zucchini Noodles with Bolognese Sauce
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.
Step 1: Prepare the Zucchini Noodles
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.
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.
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.
Step 2: Cook the Lentils (or Meat Substitute)
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.
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.
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.
Step 3: Sauté the Onions and Garlic
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.
Stir frequently to prevent burning. After the onions have softened, add the minced garlic and sauté for another minute, just until fragrant.
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.
Step 4: Add the Tomato Sauce and Spices
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.
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.
Step 5: Combine the Lentils and Sauce
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.
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.
Step 6: Sauté the Zucchini Noodles
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.
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.
Step 7: Serve and Garnish
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.
This dish looks as beautiful as it tastes, with the vibrant green of the zucchini noodles contrasting against the hearty red Bolognese sauce.
Tips for Perfect Zucchini Noodles with Bolognese Sauce:
- Use high-quality tomato sauce: Whether you make it yourself or buy it, a good-quality tomato sauce is key to a rich and flavorful Bolognese.
- Don’t overcook the zoodles: Zucchini noodles only need a few minutes to cook, so keep an eye on them to avoid a mushy texture.
- Make it meaty: If you’re not strictly vegan, you can also make this recipe using ground beef or turkey instead of lentils or meat substitutes. For a richer sauce, consider adding a splash of red wine while the tomato sauce simmers.
- Prep in advance: You can make the lentil Bolognese sauce ahead of time and store it in the fridge for up to 3 days, making this an excellent option for meal prep.
Variations and Substitutions:
- Gluten-free option: This recipe is naturally gluten-free, but always check the labels on store-bought tomato sauces and meat substitutes to ensure they don’t contain gluten.
- Spicy twist: If you like a bit of heat, increase the amount of red pepper flakes or add a diced chili pepper to the onion and garlic mixture.
- Different noodles: If zucchini noodles aren’t your favorite, try this recipe with spaghetti squash, shirataki noodles, or even traditional whole wheat pasta for a higher-carb option.
- Add vegetables: Bulk up the sauce with diced carrots, celery, or mushrooms for extra nutrients and texture.
Why You’ll Love Zucchini Noodles with Bolognese Sauce
This zucchini noodle recipe offers a satisfying and wholesome meal that’s both hearty and healthy. Lentils are packed with protein and fiber, making them the perfect stand-in for meat in this Bolognese sauce, while the zucchini noodles keep the dish light and fresh.
The bold flavors of garlic, onions, and tomato sauce, combined with the meaty texture of lentils or soy crumbles, create a dish that’s as comforting as it is nutritious.
Perfect for busy weeknights or as part of a meal prep plan, this dish will keep you full and energized without the post-pasta slump. Plus, it’s a fantastic way to sneak more vegetables into your diet.
Conclusion
Zucchini noodles with Bolognese sauce bring together the best of both worlds: all the comfort and richness of a classic Italian dish, with the lightness and nutritional benefits of zucchini and lentils.
With a preparation time of under an hour, this easy recipe is perfect for anyone seeking a wholesome, plant-based meal. Whether you’re cooking for yourself, your family, or entertaining guests, this dish is sure to impress with its flavor and health benefits.
