Savory Zucchini and Lentil Marinara
Embrace a wholesome and flavorful dinner with this Savory Zucchini and Lentil Marinara. Packed with nutrient-dense ingredients, this vegetarian pasta sauce combines fresh zucchini, protein-rich brown lentils, and aromatic spices to create a comforting meal that's both delicious and satisfying. With an immune-boosting blend of garlic and cayenne, this dish is perfect for anyone looking to support their health while enjoying a delightful pasta experience. Enjoy it over spelt pasta for a unique twist that even veggie-skeptics will love!
N/A
Servings
N/A
Calories
12
Ingredients
Ingredients
Olive oil
1 tablespoon (None)
Onion
1 small (Chopped)
Garlic cloves
4 (Finely chopped)
Tomatoes
500 g (Finely chopped (or use canned diced tomatoes))
Zucchini
1 (Grated)
Brown lentils
200 g (Cooked)
Dried oregano
2 teaspoons (None)
Cayenne powder
1/2 teaspoon (None)
Fresh rosemary
1/2 teaspoon (Chopped)
Salt
1/4 teaspoon (None)
Plain yogurt
1-2 tablespoons (None)
Pasta (spelt)
250 g (None)
Instructions
1
Begin by preparing the vegetables; finely chop the onion and garlic, and grate the zucchini. You can easily do this using a garlic press and a food processor for efficiency.
2
In a deep pan or wok, heat the olive oil over medium heat. Once hot, add the onion and sauté until it becomes translucent, about 5 minutes.
3
Add the finely chopped garlic to the pan and stir for about 30 seconds to release its fragrance, being careful not to let it burn.
4
Incorporate the chopped tomatoes and grated zucchini into the pan, stirring occasionally. Allow the mixture to simmer until the vegetables start to soften, approximately 10-15 minutes.
5
Stir in the cooked brown lentils along with the dried oregano, cayenne powder, fresh rosemary, and salt. Mix well to combine all the flavors.
6
Cover the pan with a lid and let everything simmer for about 30 minutes, stirring occasionally to prevent sticking and ensure even cooking.
7
While the sauce simmers, bring a large pot of salted water to a boil. Add the pasta and cook according to the package instructions until al dente. About 2 minutes before the pasta is done, stir in the plain yogurt into the sauce to add creaminess.
8
Once the pasta is cooked, drain it and add it directly to the sauce, tossing gently to combine everything evenly.
9
Serve the dish hot and enjoy the delightful flavors, listening for the happy noises from your loved ones as they dig in!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Savory Zucchini and Lentil Marinara?
It is a wholesome, nutrient-dense vegetarian pasta sauce made with fresh zucchini, protein-rich brown lentils, and aromatic spices served over spelt pasta.
Is this recipe vegetarian?
Yes, this is a vegetarian recipe packed with plant-based protein from brown lentils.
What kind of pasta is recommended for this dish?
The recipe specifically recommends using 250g of spelt pasta for a unique and healthy twist.
How long should I sauté the onions?
You should sauté the finely chopped onion in olive oil for about 5 minutes until it becomes translucent.
Can I use canned tomatoes for this recipe?
Yes, you can use 500g of either fresh finely chopped tomatoes or canned diced tomatoes.
How many garlic cloves are needed?
This recipe requires 4 garlic cloves, finely chopped.
What type of lentils should I use?
The recipe calls for 200g of cooked brown lentils.
How do I prepare the zucchini?
The zucchini should be grated before being added to the sauce.
Why is yogurt added to the sauce?
1-2 tablespoons of plain yogurt are stirred in at the end to add creaminess to the marinara.
Is this recipe spicy?
It contains 1/2 teaspoon of cayenne powder, which provides a mild heat and immune-boosting benefits.
What dried herbs are used in the sauce?
The sauce is flavored with 2 teaspoons of dried oregano.
What fresh herbs are needed?
The recipe uses 1/2 teaspoon of fresh chopped rosemary.
How long does the sauce need to simmer?
After adding the lentils and spices, the sauce should simmer covered for approximately 30 minutes.
When should I add the garlic to the pan?
Add the garlic after the onions are translucent and stir for about 30 seconds to release the fragrance.
Should the lentils be pre-cooked?
Yes, the ingredients list specifies using 200g of brown lentils that are already cooked.
What heat should I use for sautéing the vegetables?
The olive oil and vegetables should be heated over medium heat.
How much salt is in the recipe?
The recipe calls for 1/4 teaspoon of salt, though you also use salt in the pasta water.
Can I use a food processor for this recipe?
Yes, a food processor can be used to efficiently grate the zucchini and chop the garlic and onions.
How do I combine the pasta and the sauce?
Once the pasta is cooked and drained, add it directly into the sauce pan and toss gently to combine.
What makes this dish 'immune-boosting'?
The recipe features an immune-boosting blend of fresh garlic and cayenne powder.
How long do the tomatoes and zucchini cook initially?
They should simmer together for 10-15 minutes until the vegetables start to soften.
When is the yogurt added?
The yogurt is stirred into the sauce about 2 minutes before the pasta is done cooking.
Is this recipe suitable for picky eaters?
Yes, the description notes that even 'veggie-skeptics' will love this flavorful pasta experience.
How many ingredients are in this recipe?
There are a total of 12 ingredients including the pasta and seasonings.
What is the preparation for the onion?
The onion should be finely chopped before sautéing.
Should I cover the pan while the sauce simmers?
Yes, the instructions say to cover the pan with a lid during the 30-minute simmer.
What type of pan is best for this recipe?
A deep pan or a wok is recommended for preparing the sauce.
How much olive oil is used?
The recipe uses 1 tablespoon of olive oil for sautéing.
How do I know when the pasta is ready?
Cook the pasta according to the package instructions until it reaches an 'al dente' texture.
Can I use dried rosemary instead of fresh?
While fresh is specified for the best flavor, you can substitute with a smaller amount of dried rosemary if needed.