Dinner • 22g protein • 50 mins
Lentil Bolognese with Zucchini Noodles
A hearty, fiber-rich Bolognese with lentils and vegetables served over light zucchini noodles for recovery and weight management.
Protein: 22g
Carbs: 45g
Fats: 8g
Fiber: 14g
Ingredients
- 1 cup dry brown lentils, rinsed
- 1 yellow onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 can crushed tomatoes (400g)
- 2 tbsp tomato paste
- 1 tsp oregano, 1 tsp basil, 1/2 tsp chili flakes
- 1 tbsp olive oil
- 4 medium zucchinis, spiralized
- Salt, pepper; fresh basil to serve
Directions
- Sauté onion, carrots, celery in olive oil until soft; add garlic.
- Stir in tomato paste, spices; toast 1 minute.
- Add lentils, crushed tomatoes, 2 cups water; simmer 30-35 minutes until tender.
- Season to taste. Keep thick; add water if needed.
- Quickly sauté zucchini noodles 2 minutes to stay al dente.
- Plate zucchini, ladle Bolognese, top with basil.
Tip: Swap zucchini for whole-grain pasta on high-volume training days.
Performance Notes
- Low-carb base supports evening recovery without heavy calories.
- Add 1 tbsp nutritional yeast for savory depth and B12.
- Great fit for Weight Management Plan.
Prep & Storage
- Sauce keeps 5 days refrigerated; freezes 2 months.
- Spiralize zucchini just before serving to avoid excess water.
- Reheat sauce; flash-sauté fresh zucchini each time.