Ingredients

  • 2 medium courgettes
  • 40 g porcini mushrooms
  • 1 tbsp olive oil
  • 1 onion, finely chopped
  • 1 leek, finely sliced
  • 2 cloves garlic, finely chopped
  • 1 x 400g tin chopped plum tomatoes
  • 1 tbsp reduced salt soy sauce
  • 1 tsp dried thyme
  • 250 g chestnut mushrooms, chopped
  • 250 g cooked green lentils, drained and rinsed
  • 2 tbsp flat-leaf parsley leaves, chopped

Method

  1. 1

    Make the courgetti with the courgettes. You can do this with a spiraliser or a vegetable peeler to make long ribbons, then roll up and slice cross-sectionally. Set aside.

  2. 2

    Soak the porcini mushrooms in just enough hot water to cover, until soft. Drain and chop, but reserve the soaking liquid.

  3. 3

    Heat olive oil in a non-stick pan over a medium heat and saute the onions and leek for around 6-8 minutes or until soft. Add the garlic, tinned tomatoes, soy sauce, thyme, chestnut mushrooms and porcini mushrooms and mix through.

  4. 4

    Add the lentils and cook on a medium-to-low heat for the next 15-20 minutes, adding splashes of porcini liqueur. The mixture should be softened and should thicken over time, without being watery. When ready, stir through the parsley and spoon over the courgetti.

     

    COOK'S TIP

    If you prefer, blanch cthe ourgetti in boiling water for 1-2 minutes to soften slightly. You could also swap in wholewheat pasta for courgetti.

Nutritional Details

Each serving provides
  • Energy 846kj 202kcal 10%
  • Fat 4.2g 6%
  • Saturates 0.7g 4%
  • Sugars 8.9g 10%
  • Salt 0.4g 7%

% of the Reference Intakes

Typical values per 100g: Energy 209kj/50kcal

Each serving provides

5.8g carbohydrate 1.9g fibre 3.5g protein

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