Lentil Bolognese and Zucchini Noodles

Lentils are a powerhouse food when it comes to managing mental health and digestive health.

Their high folate (vitamin B₉) content can be great for managing depression, due to its ability to balance chemicals in the brain. Folate supports nerve function and helps the body to metabolize the “happy” brain chemicals: dopamine, serotonin, and noradrenalin. It also helps convert your food (carbohydrates) into fuel (glucose), helping to fight off fatigue.

Pretty sweet for your mental health, eh?

Plus, lentils are also incredibly high in fibre, making them fantastic for your digestive health.

They boast 16 g of dietary fibre in just one cup, and contain both soluble and insoluble fibre. This makes them great for those suffering from many digestive disorders, like irritable bowel syndrome or constipation.

Fibre is an important tool for removing toxic waste from the body, which helps to prevent disease, digestive disorders, and fatigue.

Lucky for you, this recipe is high-fibre, low-allergen, and vegetarian. The sauce freezes well, so make it in bulk for some quick and easy lunches!

Digestive Support

If you struggle with digesting lentils, or are on a low-FODMAP diet, canned lentils (maximum of ½ cup) are considered safe, and boiled lentils (maximum of ¼ cup) are also safe.

Ingredients

• 2 zucchinis, spiralized
• 1 cup cooked or soaked lentils
• 8 Roma tomatoes
• 1 can (156 ml) low-sodium tomato paste
• 2 bay leaves
• 2 tbsp. oregano
• 2 tbsp. parsley
• 3 tsp. chili powder
• 1 tsp. garlic powder
• 1 tsp. onion powder
• Salt and pepper, to taste

Instructions

Combine all ingredients, except zucchini and lentils, in a blender.

Pour into a medium pot, add lentils, and bring to a boil, then reduce to a simmer and let sit for a minimum of 20 minutes.

Serve on top of raw zucchini noodles.

Serves 4.