You've never had zucchini noodles like this before! This 'pasta' dish has a spicy tomato-lentil sauce that adds more flavor and texture than your typical marinara would. These noodles make for a light yet satisfying meal that contains a good portion of protein, little fat, and plenty of complex carbohydrates.

Zucchini Pasta With Spicy Tomato and Lentil Sauce [Vegan, Gluten-Free]






Cooking Time




  • 3/4 cup of green lentils, dry
  • 1 1/4 cups of water
  • 1 teaspoon vegetable broth
  • Some oil or water for frying
  • 1 onion, diced
  • 1 to 2 cloves of garlic, pressed
  • 1/2 cup tomato paste
  • 3/4 cup and 2 tablespoons of water
  • 1 teaspoon red wine vinegar
  • Cumin, salt, pepper, dried herbs (Italian herb mixture), chili and paprika, to the taste (around 1/4 teaspoon)
  • Some agave, rice syrup, or a pinch of sugar
  • 1 teaspoon fresh mint, chopped
  • 1 tablespoon fresh parsley, chopped
  • 4 medium zucchinis, spiralized
  • Fresh parsley, sesame seeds, and pepper for topping


  1. Place the lentils with the water and the vegetable broth in a saucepan and simmer for about 30 minutes at medium heat until the liquid has evaporated. Stir occasionally. If necessary, add a little more water after cooking and allow the lenses to boil longer if the lenses are still too hard.
  2. Heat a little oil or water in a pan and fry the onion pieces for a few minutes. Add the garlic and continue for 2 to 3 minutes.
  3. Place the tomato paste in the pan and fry briefly. Then add the water and red wine vinegar.
  4. Season with cumin, salt, pepper, dried herbs, chili, paprika, and syrup or sugar. Allow to cook for about 20 minutes at low heat. Then add the mint and the parsley.
  5. Once the lentils are cooked, place in the pan and stir well. If the sauce is too thick, just add more water.
  6. Allow to cook for a few minutes and taste to taste with more spices. If needed, add more tomato paste.
  7. You can make the courgette noodles raw on the plates or pre-fry in a separate pan with a little oil for about 5 minutes (depending on the thickness) or on the desired consistency.
  8. Add tomato and lentil sauce over the noodles, top with fresh parsley, sesame seeds, and pepper.

Nutritional Information

Total Calories: 700 | Total Carbs: 130 g | Total Fat: 6 g | Total Protein: 48g | Total Sodium: 3000 mg Per Serving: Calories: 350 | Carbs: 65 g | Fat: 3 g | Protein: 24 g | Sodium: 1500 mg Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.