Zoodles with Red Lentil Marinara

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Article written and reviewed by Tara Kemp, PhD
Published February 10, 2018
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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.

Zoodles-Marinara

Zoodles with Red Lentil Marinara

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.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 3
Calories 408.7 kcal

Ingredients
  

  • 4 medium zucchini
  • 1 cup red lentils (dry)
  • 1 cup tomato sauce
  • 3-6 garlic cloves, minced
  • 2 red onion, diced
  • 2 fresh tomatoes, diced (or 1 can diced tomatoes)
  • 1/3 cup tomato paste
  • 1 tbsp fresh oregano
  • 1/4 cup fresh basil
  • 1 tsp dried thyme
  • 1 cup white mushrooms, sliced, optional
  • 1 pinch freshly ground black pepper
  • 1 tbsp lemon juice, optional

Instructions
 

  • Cook lentils in 1 cup tomato sauce, 2 cups water. It should be around 15-20 minutes until they are soft.
  • In a separate saucepan, saute garlic and onion (dry, or with a Tbsp of water) until translucent and aromatic.
  • Add all other ingredients except black pepper, and cook until heated throughout – about 8 minutes.
  • When lentils are done cooking, pour tomato, herb, and mushroom mixture into the pot to combine the two into a lentil marinara.
  • Using a spiralizer or julienne peeler, make spaghetti noodles out of the zucchini.
  • Spoon lentil marinara over top of the zoodles. Top with freshly ground black pepper (and a squeeze of lemon juice, if desired).

Nutrition

Serving: 2gCalories: 408.7kcalCarbohydrates: 75.4gProtein: 25.9gFat: 2.8gFiber: 27g
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About the author 

Tara Kemp, PhD

Tara Kemp, PhD is a contributing writer for Mastering Diabetes. She is a mental health coach, researcher, and writer. Tara received her PhD in Psychosocial Health from Northern Arizona University and has a background in nutrition education with previous positions at organizations like Forks Over Knives, the Physicians Committee for Responsible Medicine, and Plant-Strong. Tara is also the founder of Reconnect Collective.

Tara’s research specialization is the foundations and mechanisms of a healthy relationship with food, body, and self. She was the principal investigator and lead author of the groundbreaking INFINITE study, which explored the role of food and nutrition in recovery from substance use disorders. During her doctorate program at Northern Arizona University, she was involved in the Nutritarian Women’s Health Study, and her dissertation research focused on how a plant-based diet influences individuals’ recovery from disordered eating.

Tara’s work combines evidence-based practices from various disciplines to support people in addressing the root cause of their challenges while also building the foundations and skills of mental health to cultivate lasting well-being.