Pasta dishes are a favorite meal of many sportsmen and – women. It’s easily cooked, has loads of carbs and it’s tasty! But a pasta dish can be very heavy on the stomach as well, just think about a pasta with a thick, creamy and cheesy sauce, of a pasta loaded with meat. When going out for some exercise, wether it’s running, cycling, swimming or any other sport, a bloated and full stomach is not ideally. Instead I made this light and easy-on-the-stomach-spaghetti-sauce: loaded with fresh vegetables and lentils!
In this dish I used whole wheat spaghetti. Whole wheat pasta contains more fibers than a regular pasta so it gives you a saturated feeling for a longer period. The pasta will give you the energy you’ll need for your work-out! Don’t want the gluten? You can change the spaghetti into a glutenfree version, for example buckwheat.
The sauce I made for this dish is loaded with veggies (zucchini, bell pepper, carrot, onion and tomatoes) which provide you with all kinds of those oh-so-needed vitamins and minerals! Vegetables are also high in fiber and contribute to a healthy digestion. Instead of meat I added lentils to the sauce and I promise you; you won’t miss the meat! Lentils provide plantbased proteins which are the ‘building blocks’ for our body! Fresh and dried herbs are the finishing touch to this dish!
Veggie Spaghetti (4 persons)
- 1 zucchini
- 1 (large) red onion
- 1 yellow paprika
- 1 large carrot
- 1 can of diced tomatoes
- 1 can of Puy lentils
- 1 glass of dry white wine (the alcohol will evaporate so don’t worry about that)
- 3 gloves of garlic (pressed)
- 2 tsp of dried oregano
- 2 tsp of dried basil
- handful of fresh basil leaves
- pepper and salt to taste
- (whole wheat) spaghetti (or other type of spaghetti to your preference)
Chop all the vegetables into tiny cubes. Heat a little oil in a big pan and add the red onion. Bake them until glassy and then add the paprika, carrot and zucchini. Bake the veggies for about 10 minutes until softened. Add the garlic and the dried basil and oregano and stir in well. Pour in a glass of white wine, the lentils and the diced tomatoes and let simmer for 10 minutes. Add some salt and pepper to taste. In the meantime cook the spaghetti following the instructions on the package. When the spaghetti is cooked, mix in with the sauce and finish with some chopped fresh leaves of basil.
I had some left so I took it with me for lunch. Even when it’s cold it tastes really nice!