Of which 6.7 g sugars and 1.2 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Iron (lentils) · Fiber (lentils) · Plant protein (lentils)
Allergens none
Zucchini noodles with lentil bolognese
A vegan take on the comfort classic, with far fewer carbs.
Ingredients
- 200 g (7 oz) cooked green lentils
- 2 large zucchini (400 g / 14 oz) — for spaghetti
- 150 g (5½ oz) tomato puree
- 2 cloves garlic, minced (10 g)
- 1 tsp dried oregano (1 g)
- 1½ tbsp extra-virgin olive oil (15 g / ½ oz)
- salt, pepper and fresh basil, to taste
Method
- Use a spiralizer to turn the zucchini into noodles.
- Toss with a drizzle of olive oil and salt and cook in the air fryer for 8 minutes at 180 °C (350 °F).
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Air Fryer”. The English edition is coming soon.
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