A Light and Anti-inflammatory Recipe That Delights the Palate!
Introduction
Are you looking for a delicious, healthy meal that perfectly fits your anti-inflammatory lifestyle? This Zucchini with Soy Bolognese is the perfect balance between flavor, nutrition, and simplicity! The zucchini replaces traditional spaghetti, making the dish lighter and rich in fiber. The soy bolognese is a protein-packed, planet-friendly alternative. Additionally, it’s an excellent way to reduce inflammation in the body while enjoying a comforting meal. Shall we?
Ingredients (Serves 4)
300g of soy granules
500g of zucchini (for spaghetti)
400ml of tomato puree
1 medium onion
1 garlic clove
2 tablespoons of olive oil
1 tablespoon of soy sauce
1 teaspoon of dried oregano
A pinch of black pepper
Salt to taste
Optional: Grated Parmesan cheese for sprinkling
Instructions
Prepare the Soy Bolognese:
Start by sautéing the chopped onion and garlic in olive oil until golden and fragrant, filling your kitchen with a cozy embrace.
Add the soy granules directly to the pan (no need to soak, to enhance the flavor!). Add the soy sauce and mix well.
Stir in the tomato puree, season with oregano, black pepper, and salt. Let it simmer over medium heat for 10-15 minutes, stirring occasionally to blend the flavors.
Prepare the Zucchini Spaghetti:
Wash the zucchinis thoroughly and, using a peeler or grater, turn them into spaghetti. Don’t have these tools? Slice thin strips with a knife—it works!
You can use them raw for a crunchy touch or cook them lightly for 2-3 minutes in olive oil if you prefer a softer texture.
Assemble the Dish:
Place the zucchini spaghetti on a plate, generously top it with the soy bolognese, and, if desired, finish with a sprinkle of grated Parmesan cheese.
Enjoy!
Serve it hot with a smile on your face.
Nutritional Benefits
Zucchini: Rich in antioxidants like vitamin C and carotenoids, which help reduce inflammation and strengthen the immune system.
Soy: An excellent source of plant-based protein and isoflavones, compounds known for their anti-inflammatory and cardiovascular health benefits.
Olive oil: Packed with healthy fats and anti-inflammatory compounds like oleocanthal.
Your Turn!
Did you enjoy this recipe? Try it in your kitchen and share with us how it turned out!
