Lentil bolognese with zucchini noodles
Nutrient content per person: Calories 355 kcal Carbs 62 g Fat 9 g Protein 16 g
Health benefits of zucchini: *Zucchini is rich in antioxidants. Antioxidants are beneficial plant compounds that help protect your body from damage by free radicals. Carotenoids — such as lutein, zeaxanthin, and beta-carotene — are particularly plentiful in zucchini. * Zucchini may promote healthy digestion in several ways. For starters, it’s rich in water, which can soften stools. This makes them easier to pass and reduces your chances of constipation. * Zucchini may help lower blood sugar levels in people with type 2 diabetes. At 3 grams of carbs per cooked cup (232 grams), zucchini provides a great low-carb alternative to pasta for those looking to reduce carb intake. It can be spiralized or sliced to replace spaghetti, linguini, or lasagna noodles in dishes. Low-carb diets can significantly lower blood sugar and insulin levels, both of which may keep blood sugar levels stable and reduce the need for medication in people with type 2 diabetes.
Recipe for 4 Ingredients: 500 g tomato paste 3 large carrots (about 500g) 400 g of mushrooms 400 g canned chopped tomatoes 3 onion 4 celery stems 50 g of dried red lentils 2 tablespoons of yeast 2 tablespoons oil 2 tablespoons miso paste 1 tablespoon maple syrup 1 tablespoon paprika seasoning 1 teaspoon lemon pepper 1 teaspoon cayenne pepper half a teaspoon of salt Noodles: 2 large zucchini Preparation: Clean and chop onion, celery, and carrot. Take the pan and place it on the stove. Pour one tablespoon of oil into the bottom of the pan and when the oil has heated add to the pan chopped onion, celery and carrot. Fry for 5 minutes, stirring occasionally. Then add cayenne pepper, lemon pepper, ground paprika, and salt. Stir well and place the lid on the pan. Fry undercover for 15 minutes. You can add a little water if you notice that the onion starts to stick to the pan. Feel the ripeness of the carrot with a fork. The carrot is ready when the fork enters easily. While you wait for the carrot to cook, chop the mushrooms. Then pick up the food processor and add the food to the pan. Process food into a mass. While the food processor is doing its job, rinse the pan and fry the mushrooms. Pour another tablespoon of oil into the hot pan and place the chopped mushrooms on top. Fry for 5 minutes, stirring occasionally. If the mushrooms are golden brown, pour the mixture into the pan. Stir and place the lid on the pan. At the same time, wash the lenses under running water. Add them to the pan with the tomato paste, chopped tomatoes and miso paste. Mix the sauce well and allow it to cook for another 10 minutes. After that, turn on the stove and add the yeast and maple syrup to the sauce. Stir and leave to incubate undercover.
At the same time prepare zucchini noodles. You can use a vegetable slicer or a food processor for this. Place the zucchini in the machine and slice it into strips. If you do not like raw zucchini, you can fry them in a pan for 5 minutes before serving. To serve, take a bowl, place the zucchini noodle on the bottom and pour over the delicious lentil bolognese sauce. Bon Appetit!
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