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Protein backed and healthy vegan zucchini pasta. A healthy dish great for a romantic dinner or post work out meal using simple ingredients; lentils, red beans and spaghetti sauce.
Editor’s Note: This recipe has been updated. Old pictures of original post are below..
You might be shocked to see this recipe on this blog. Vegan zucchini pasta instead of flour pasta? You’re probably thinking “So is this a low carb dish?” Absolutely NOT.
Us curve builders do NOT subscribe to low carb diets. Carbohydrates are our best friend and you still get plenty of it in this vegan zucchini pasta meal. This recipe contains two types of beans; red beans and lentils. Both are rich in carbohydrates and protein.
For this recipe you will need Farberware Spiraletti. This inexpensive tool is a MUST have investment in every vegan kitchen. This is what will help give your zucchini that “spaghetti look.”
Key Spiralized Zucchini tips!
- It is better to eat spiralized zucchini raw for nutritional benefits and texture. Zucchini has a high water content so when it is cooked for too long, it can get mushy and lifeless. Eating it raw will give it an “al dente” taste like regular flour pasta. (You can lightly saute it for a softer texture if you like but no more than 2 minutes. Again when cooked too long it because mushy I personally prefer it raw allowing the warm red spaghetti sauce to heat up the zucchini pasta.)
- NEVER salt your spiralized Zucchini!. Again zucchini is 95% water so salting it will wilt it down drastically.
- Do not peel your zucchini. Keeping the skin on makes it look more appealing and exposing the flesh will allow moisture to seep leaving you with soggy vegan zucchini pasta.
The sauce itself makes about 5 serving (5 cups). Because half of this recipe is raw, there is no need to prep vegan zucchini pasta ahead of time. If you do it will get soggy. When you are ready to eat your dish, simply reheat your spaghetti sauce and spiral your zucchini. It only takes 5 minutes. A serving of zucchini pasta would be one small zucchini spiralized or half of large zucchini spiralized.
Vegan Curve Building Properties:
Beans and lentils both contain good amount of complex carbs and protein. One serving of this dish alone will give you 16 grams of protein and 52 grams of carbs.
DID YOU MAKE THIS RECIPE? Tell me how it turned out for you! Was it a hit or miss? What is your favorite zucchini pasta recipe? Tell me about it. Leave a comment below, rate it, and PIN IT! Also tag a photo @_VeganWithCurves and hashtag #VeganWithCurves on Instagram so I can see it!
Appliances used in this recipe:
For more of my recommended cooking tools, visit the resource page at CURVY VEGAN KITCHEN.
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Red Bean Lentil Zucchini Spaghetti
Ingredients
- 1 tablespoon of grapeseed oil or olive oil
- 1 half onion chopped
- 1 cup of mushrooms
- 1 full jar of tomato sauce at least 18 oz
- 1 can of tomato paste
- 1 -2 teaspoon of organic cane sugar
- 3 to 5 basil herb leaves
- 1 can of BPA free lentils
- 1 can of BPA free red beans
- 1 small zucchini or half of large zucchini for one serving
Instructions
- Get a medium large pot and put over medium (delete) heat.
- Add oil, onions, and mushrooms and saute for about 5 minutes consistently stiring.
- Turn down heat to a low simmer and add tomato sauce, tomato paste, organic cane sugar, basil leaves, lentils and red beans. Stir until mixed properly.
- Cover and simmer for 20 minutes periodically stirring sauce and tasting so that you can adjust seasonings to your liking.
- Turn off and let it cool for 5 minutes.
- Take your small medium zucchini or half of large zucchini, and spiral it. Place it on a plate. Top your zucchini with spaghetti sauce. Enjoy!!
Notes
- Calories 275
- Fat 0 g
- Carbohydrates 52 g
- Fiber 16 g
- Sugar 16 g
- Protein 17 g
Substitutes and Additions:
- Only spiral your zucchini when you are ready to eat your past meal don't pre spiral your zucchini. The zucchini will not hold well once it is spiraled.
- Dried beans beans and lentils can be used instead of can beans. That would required more prep time. For dried red beans soak a cup of beans overnight before cooking. Use about 1 and half cups and in the recipe and save the rest for later. Pre cook 1/2 Cup of lentils (no need to soak) and use in spaghetti sauce.
Nutrition
Equipment use to improve photos
- Canon EOS Rebel T6 Digital SLR Camera
- Canon EF 50mm f/1.8 STM Lens
- Lowel EGO Digital Imaging, Tabletop Fluorescent Light Unit
For more tips on improving your food photography check out the Food Photography Tools Page.
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