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Healthy Clean Eating Zoodles With Turkey Bolognese and Lentils

Healthy Clean Eating Zoodles With Turkey Bolognese and Lentils - featured image
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A quick and wholesome meal featuring lean ground turkey, lentils, and fresh zucchini noodles, offering a light yet hearty twist on traditional Bolognese that’s perfect for clean eating.

Ingredients

Scale
  • 1 pound (450 g) lean ground turkey (93% lean recommended)
  • 1/2 cup (100 g) brown or green lentils, rinsed
  • 3 medium zucchinis (about 600 g), spiralized into noodles
  • 1 medium onion, finely chopped
  • 3 cloves garlic, minced
  • 1 can (14 oz/400 g) crushed tomatoes, preferably no salt added
  • 2 tablespoons tomato paste
  • 1 small carrot, finely diced
  • 1 stalk celery, finely diced
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon dried Italian herbs (oregano, basil, thyme blend)
  • 1/4 teaspoon red pepper flakes (optional)
  • 1 cup (240 ml) low-sodium chicken or vegetable broth
  • Salt and pepper to taste
  • Handful fresh basil or parsley, chopped (for garnish)

Instructions

  1. Rinse 1/2 cup (100 g) brown or green lentils under cold water. Place them in a medium saucepan with 1 1/2 cups (360 ml) water or low-sodium broth. Bring to a boil, then reduce heat to a simmer. Cook uncovered for about 20-25 minutes until tender but not mushy. Drain any excess liquid and set aside.
  2. While lentils cook, wash and spiralize 3 medium zucchinis into noodles. Place them in a colander, sprinkle lightly with salt, and let sit for 10 minutes to draw out moisture. Gently squeeze excess water with a clean kitchen towel or paper towels.
  3. Heat 2 tablespoons olive oil in a large skillet over medium heat. Add finely chopped onion, carrot, and celery. Cook, stirring often, for 5-7 minutes until softened and fragrant. Add minced garlic and cook for another 1 minute.
  4. Increase heat to medium-high, add 1 pound (450 g) lean ground turkey. Break it up with a spoon and cook until no longer pink, about 6-8 minutes. Season lightly with salt and pepper.
  5. Stir in 1 can (14 oz/400 g) crushed tomatoes, 2 tablespoons tomato paste, cooked lentils, dried Italian herbs, and red pepper flakes if using. Pour in 1 cup (240 ml) low-sodium chicken or vegetable broth. Mix well, bring to a gentle simmer, and reduce heat to low. Cook uncovered for 10-15 minutes, stirring occasionally, until sauce thickens slightly and flavors meld.
  6. In a separate pan or the now-empty skillet, quickly sauté the zucchini noodles over medium heat for 2-3 minutes until just tender but still slightly crunchy. Avoid overcooking.
  7. Plate the sautéed zoodles and spoon the turkey Bolognese with lentils on top. Garnish with chopped fresh basil or parsley. Optionally, sprinkle with grated Parmesan or nutritional yeast.

Notes

Salt and drain the spiralized zucchini to prevent watery sauce and soggy zoodles. Brown the turkey without overcrowding the pan for better flavor. Cook lentils separately to avoid mushy texture. Reheat leftovers gently to maintain zoodle texture. For vegan version, omit turkey and double lentils, adding mushrooms for umami.

Nutrition

Keywords: zoodles, turkey bolognese, lentils, clean eating, healthy dinner, low carb, gluten-free, quick meal, spiralized zucchini

Find it online: https://merrymorsel.com/healthy-clean-eating-zoodles-with-turkey-bolognese-and-lentils-recipe-easy-step-by-step/