Lentil ragu with courgetti

Enjoy a hearty, flavorful, and healthy vegan ragu featuring protein-packed lentils simmered in a rich tomato sauce, served over fresh spiralized courgette. This low-carb, high-fiber dish is perfect for weight loss, offering a satisfying meal that's quick to prepare and incredibly delicious.

Lentil ragu with courgetti

Preparation

1
Finely dice the onion and mince the garlic cloves. If not using pre-spiralized courgette, wash and spiralize the courgettes into 'noodles'.
2
Heat the olive oil in a large pot or deep pan over medium heat. Add the diced onion and cook until softened and translucent, about 5-7 minutes.
3
Add the minced garlic and dried oregano to the pot and cook for another minute until fragrant, being careful not to burn the garlic.
4
Pour in the canned chopped tomatoes and vegetable broth. Stir in the drained canned brown lentils. Bring the mixture to a gentle simmer.
5
Reduce the heat to low, cover the pot, and let the ragu simmer for 15-20 minutes, allowing the flavors to meld and the sauce to thicken slightly. Stir occasionally to prevent sticking.
6
While the ragu simmers, prepare the courgetti. You can gently sauté it in a separate pan for 2-3 minutes until just tender-crisp, or microwave it for 1-2 minutes. Alternatively, serve it raw for extra crunch.
7
Season the lentil ragu with salt and black pepper to taste. Ladle the warm ragu over the prepared courgetti and serve immediately.

Nutrational Values per serving

49
kcal
3g
protein
7g
carbs
1g
fat

Ingredients

  • Canned brown lentils 1 can (drained)
  • Courgette 2 medium
  • Canned chopped tomatoes 1 can
  • Onion 1 medium
  • Garlic 2 clove
  • Olive oil 1 tbsp
  • Vegetable broth 100 ml
  • Dried oregano 1 tsp
  • Salt 0.25 tsp
  • Black pepper 0.125 tsp
vegan vegetarian low-carb low-fat high-protein low-calorie high-fiber clean-eating
Difficulty 1/3
Duration 30 Min