Red Lentil Ragu with Zucchini, and Fresh Basil

So we needed a fast weeknight dinner-enter….red lentils. I took what we had on hand, zucchini, scallions, and fresh basil from the garden and this came together in 15 minutes. If you want this more like a soup, add more water. The sauce will thicken as it sits. Red lentils will cream out and loose their shape. If you desire a little more texture, reserve 1/2 cup of lentils and throw them in half way in the cooking process. For leftovers the next day, add additional water to thin out the sauce.

Lentils are packed with plant-based protein, fiber, potassium, and iron. They’re extremely inexpensive. They are also virtually fat free and, and as all plant-based dishes, they’re cholesterol free.  Red lentils, unlike brown or green lentils, are best for soups and sauces, since they create a creamy texture. I love them because they also cook in a matter of 15 minutes.

Zucchini is a great veggie that is the gift that keeps on giving if you grow it. Zucchini has been shown to have great anti-inflammatory properties.  Make sure you grow or buy organic, and leave the skin on! The skins contain additional antioxidants, but also easily absorb chemicals, since it’s a soft skin.  Zucchini is VERY low glycemic, and packed with water, making it a great hydrating food! Its seeds also are great, and a good source of omega-3 fatty acids, so don’t discard! For more on the health benefits of zucchini, click here.

This dish went perfectly on top of some raw zucchini noodles, massaged with my nut-free pesto. It would be great atop of rice too, or as a dip the next day with crackers.

Ingredients:

• 2 cup red lentils, rinsed
• 3/4 tsp sea/kosher salt, divided
• 3 1/4 cups water
• 1 cup fresh basil
• 1/2 cup chopped scallions
• 3 cups small diced zucchini
• 1/2 tbsp garlic (2-3 cloves)
• zest of a lemon (about 1/2 tbsp) and 1-2 tbsp fresh juice, to taste (I used 1 tbsp)
• Serving suggestions: serve atop zucchini noodles (roughly 1 1/2 cups per person) or other pasta, with 1/4 cup fresh pesto, salt pepper, and some pistachios

Instructions:

1. Place water and red lentils into a saucepan and bring to a boil, reduce heat to low and simmer until lentils have softened, but don’t let them get mushy, about 15 minutes.  If lentils aren’t finished and there’s no more water, add additional water, about 1/2 cup.  If too much liquid remains, and lentils are finished cooking, drain remaining water and return to pan.  Add in 1/4 tsp salt.
2. Add in zucchini, garlic, scallions, stir and cook for about 3-4 minutes. Add additional 1/4 tsp of salt.
3. Remove from heat. Add in fresh basil, lemon zest and fresh juice. Season with remaining salt (if desired) and pepper.
4. Serve atop raw zucchini noodles, or slightly sautéed in water. Dress raw noodles with fresh pesto, and then top with the ragu.  Add additional fresh basil to garnish and sprinkle with pistachios.  Alternatively, serve this with brown rice or on its own.

Nutritional Benefits:

• Very high in fiber, 12.2 g: great for regulating blood sugar and preventing blood sugar spikes, improves digestive health, increases satiety, and lowers blood pressure and LDL cholesterol
• Great source of Vitamin A, 54% great for bone, dental, eye, and skin health, as well as lowering blood pressure, and decreasing inflammation
• Great source of Vitamin C, 51%, great for boosting immunity and decreasing inflammation
• Good source of plant-based iron 27%, great for helping with oxygenation of blood
• Good source of plant-based calcium; 11.5 %, great for bone and dental strength
• Very high in plant-based protein, 17g: helps to heal and repair tissues
• Cholesterol & oil free: perfect for heart health
• Gluten Free & Plant-based; decreases inflammation in the body
• High in potassium; 724 mg/serving, helps to regulate kidney and onerous system function, as well as blood pressure

Red Lentil Ragu with Zucchini, and Fresh Basil

 

Print

Prep time

10 mins

Cook time

15 mins

Total time

25 mins

 

Red Lentil Ragu with Zucchini, Fresh Basil, and Lemon. Packed with plant-based protein, fiber, and flavor. Best yet-ready in 15 minutes!

Author: www.gardenfreshfoodie.com

Recipe type: Main

Cuisine: Italian

Serves: 4-6

Ingredients

• 2 cup red lentils, rinsed
• ¾ tsp sea/kosher salt, divided
• 3¼ cups water
• 1 cup fresh basil
• ½ cup chopped scallions
• 3 cups small diced zucchini
• ½ tbsp garlic (2-3 cloves)
• zest of a lemon (about ½ tbsp) and 1-2 tbsp fresh juice, to taste (I used 1 tbsp)
• Serving suggestions: serve atop zucchini noodles (roughly 1½ cups per person) or other pasta, with ¼ cup fresh pesto, salt pepper, and some pistachios

Instructions

1. Place water and red lentils into a saucepan and bring to a boil, reduce heat to low and simmer until lentils have softened, but don't let them get mushy, about 15 minutes. If lentils aren't finished and there's no more water, add additional water, about ½ cup. If too much liquid remains, and lentils are finished cooking, drain remaining water and return to pan. Add in ¼ tsp salt.
2. Add in zucchini, garlic, scallions, stir and cook for about 3-4 minutes. Add additional ¼ tsp of salt.
3. Remove from heat. Add in fresh basil, lemon zest and fresh juice. Season with remaining salt (if desired) and pepper.
4. Serve atop raw zucchini noodles, or slightly sautéed in water. Dress raw noodles with fresh
5. pesto, and then top with the ragu. Add additional fresh basil to garnish and sprinkle with pistachios. Alternatively, serve this with brown rice or on its own.

Notes

54% Vitamin A, 51% Vitamin C, 27% iron, 11.5 % calcium, 724 mg potassium

Nutrition Information

Serving size: 1\6 Calories: 196 Fat: 1.2 g Saturated fat: 0 g Carbohydrates: 41.2 g Sugar: 6.8 g Fiber: 12.2 g Protein: 16.8 g Cholesterol: 0 mg

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