Spaghetti squash is a delectable, nutrient-dense, low-calorie winter squash that turns into “noodle-like” strands when cooked, acting as a popular, vegan and gluten-free pasta substitute. Here’s a delicious recipe featuring this versatile veggie that will please the entire family—kiddos and adults alike!
ABOUT THE RECIPE:
These enticing spaghetti bowls offer a fun way to serve squash as the main event for a weeknight meal. The marinara sauce serves triple-duty as a pasta sauce, flavorful base for lasagna, or piled high in these hearty, edible squash “bowls!” This recipe provides a kid-friendly dish that stands in beautifully for a traditional spaghetti dinner.
Makes 6 servings
Prep Time: 1 hour / Bake Time: 70 minutes
INGREDIENTS:
- 3 small spaghetti squash (about 6 inches in length), sliced in half lengthwise
- 2 tablespoons extra-virgin olive oil, divided
- Salt, to taste
- Freshly ground black pepper, to taste
- Chunky Mushroom Marinara Sauce (RECIPE BELOW) or a jarred “chunky-style” vegan marinara sauce
INSTRUCTIONS:
Preheat the oven to 400°F. Line a medium-sized, rimmed baking pan with unbleached parchment paper. Using a grapefruit spoon or sturdy teaspoon, scoop out the seeds and stringy flesh from the inside of each squash. Season each squash half with 1 teaspoon olive oil. Add a liberal amount of salt and pepper to taste.
Arrange the spaghetti squash halves cut side down on the prepared pan and bake for 40 minutes, or until the outside of the squash is slightly soft to the touch. Put the pan on a wire rack and let the squash cool for 10 to 20 minutes.
Once the squash halves are cool enough to handle, turn each squash half over and carefully loosen the spaghetti squash “noodles” away from the skin, but do not remove the strands from the squash halves. Take great care to keep the outer skin intact, since this will serve as the “bowls.” Top each of the squash “bowls” with a generous amount of Chunky Mushroom Marinara Sauce or your preferred “chunky-style” vegan marinara sauce.
Line a deep casserole dish with unbleached parchment paper. Carefully arrange the filled squash halves snugly in the dish, making certain they stand upright. Cover tightly and bake for 15 minutes. Uncover and bake for an additional 15 minutes. Transfer the dish to a wire rack and let cool 5 to 7 minutes before serving.
CHUNKY MUSHROOM MARINARA SAUCE
Makes 4 to 6 servings
Prep Time: 20 minutes / Stove Top: 50 to 60 minutes
ABOUT THE RECIPE:
When a hearty marinara sauce is required, this tasty sauce fills the bill. Adding the tamari and spices a little at a time develops layers of flavor in this oh-so-appetizing sauce.
INGREDIENTS:
- 2 small yellow onions, chopped
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons plus 1 teaspoon gluten-free tamari or coconut aminos, divided
- 8 ounces cremini mushrooms, sliced
- 3 teaspoons Italian seasoning blend, divided
- 2½ tablespoons water, plus more as needed, divided
- 2 small red or orange sweet bell peppers, seeded and chopped
- 1 can (26 to 28 ounces) crushed tomatoes
- ½ teaspoon garlic powder
- Scant ⅛ teaspoon crushed red pepper
Put the onions, 1 tablespoon olive oil, and 1 tablespoon tamari into a large sauté pan. Cover and cook over medium heat for 10 minutes stirring occasionally. Add the mushrooms, 1 teaspoon Italian seasoning, 1 teaspoon tamari, and 1½ tablespoons water. Cover and cook for 7 minutes, stirring occasionally, adding 1 tablespoon of water if the pan becomes dry. Add the bell peppers and cook for 5 to 7 minutes, stirring occasionally.
Add the tomatoes, 1 tablespoon tamari, 2 teaspoons Italian seasoning, garlic powder, and crushed red pepper. Pour 1 tablespoon water into the tomato can and slosh it around to loosen the remaining crushed tomatoes and add the “tomato water” to the pan.
Decrease the heat to medium-low. Cover and cook, stirring occasionally, for 35 to 45 minutes or until the sauce has cooked down and is thickened (see important note). Serve over your favorite rice or pasta, or use it in the Spaghetti Squash Bowls.
Chef’s note: For an extra pop of protein, add 8- to 10-ounces of cooked white or black beans to the marinara during the final 20 minutes of cooking. Proceed with recipe as directed.
