Vegan Lentil Bolognese Zucchini

This Vegan Lentil Bolognese over Spiralized Zucchini and Carrots is a hearty, plant-based twist on a classic Italian favorite. Featuring protein-packed lentils and a rich, savory tomato sauce, this dish is served over fresh spiralized vegetables for a light and vibrant meal that is both gluten-free and low-carb.

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Perfect for a wholesome weeknight dinner, this recipe combines the earthy texture of brown or green lentils with aromatic herbs and smoky paprika. It delivers all the comfort of a slow-cooked sauce while remaining light and vegetable-forward.

Ingredients

• Vegetables: 2 medium zucchinis (spiralized), 2 large carrots (spiralized), 1 medium onion (finely chopped), 2 celery stalks (finely chopped), 2 medium carrots (finely diced), 3 cloves garlic (minced).
• Lentils: 1 cup dry brown or green lentils (rinsed).
• Liquids: 2 tablespoons olive oil, 1 (28 oz/800 g) can crushed tomatoes, 2 tablespoons tomato paste, 2 cups vegetable broth.
• Seasonings: 1 teaspoon dried oregano, 1 teaspoon dried basil, ½ teaspoon dried thyme, ½ teaspoon smoked paprika, ¼ teaspoon red pepper flakes (optional), salt and black pepper to taste.
• To Serve: Fresh basil or parsley (chopped), nutritional yeast (optional).

Instructions

Step 1

Heat olive oil in a large skillet or saucepan over medium heat. Add chopped onion, celery, and diced carrots. Sauté for 5–6 minutes until softened.

Step 2

Stir in minced garlic and cook for 1 minute until fragrant.

Step 3

Add lentils, tomato paste, crushed tomatoes, vegetable broth, oregano, basil, thyme, smoked paprika, and red pepper flakes (if using). Stir to combine.

Step 4

Bring to a simmer, cover, and cook for 25–30 minutes, stirring occasionally, until lentils are tender and sauce is thickened. Add more broth or water if needed.

Step 5

Season with salt and pepper to taste.

Step 6

While the sauce simmers, spiralize the zucchinis and carrots. Set aside.

Step 7

Just before serving, lightly sauté spiralized zucchini and carrots in a large pan over medium heat for 2–3 minutes until just tender but still crisp, or serve raw for extra crunch.

Step 8

Divide spiralized vegetables among plates. Top with lentil Bolognese. Garnish with fresh basil or parsley and nutritional yeast if desired.

Zusatztipps für die Zubereitung

The Bolognese sauce can be made ahead and refrigerated for up to 3 days, often tasting even better as the flavors meld. For a richer flavor profile, you can add a splash of red wine when sautéing the vegetables.

Varianten und Anpassungen

If you prefer a different base, this hearty lentil sauce also pairs beautifully with gluten-free pasta or whole grains. You can also adjust the heat by increasing or omitting the red pepper flakes.

Serviervorschläge

Garnish each plate with a generous handful of fresh basil or parsley. For a savory, cheesy finish, sprinkle nutritional yeast over the top of the Bolognese before serving.

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This wholesome dish brings together comfort and nutrition, providing a delicious way to enjoy a classic flavor profile while packing in a variety of fresh vegetables and plant-based protein.

Recipe FAQs

→ What lentils work best for this dish?

Brown or green lentils are ideal as they hold their shape well and absorb flavors without becoming mushy.

→ Can I use other vegetables instead of zucchini and carrots?

Yes, spiralized vegetables like yellow squash or sweet potatoes can be used for variation in texture and flavor.

→ How can I adjust the sauce thickness?

Simmer longer to thicken or add more vegetable broth to thin it to your desired consistency.

→ Is it necessary to sauté spiralized vegetables before serving?

Sautéing gently softens them while retaining crunch, but serving raw provides a fresher, crisper bite.

→ What herbs enhance the flavor of this dish?

Dried oregano, basil, thyme, and smoked paprika create a rich, aromatic profile that complements the lentils and vegetables.