Do you love spaghetti, but hate the though of consuming too many carbs? Are you finding that you may be deficient in certain vitamins including vitamin A and C? Have no fear, vegan spaghetti squash is here! This super easy plant based recipe is packed with vitamin A, C, fiber, calcium, vitamin B6, and it even contains a little iron. This meal will be featured in my Beginners Guide to Veganism that will be published soon. In the mean time, you can try it out, and let me know what you think! I’ve also added a supplemental video showing you exactly how to make the recipe.
Vegans tend to lack in iron, and in calcium. This recipe contains only about 3% of your daily iron value, so that is something to be conscious of. This recipe also contains approximately 3% or your daily calcium needs. Since you will be consuming other foods throughout the day, the amount of calcium in this dish shouldn’t concern you, however if you aren’t getting a lot of iron from other sources throughout the day you should consider supplementation. On the bright side, this meal contains about 15% of your daily fiber needs, and contains vitamin A, Vitamin C, folic acid, and potassium. One of the best things about this recipe is that squash is an extremely nutrient dense food meaning that it provides the body with an adequate amount of vitamins and minerals without being extremely calorically dense. Aka, you can consume a lot of it and avoid packing on pounds.
Ingredients (For Spaghetti Squash Dish):
- 1 spaghetti squash
- 1 cup of your favorite jarred vegan tomato sauce (I used roasted garlic sauce from Whole Foods Market)
- 1/2 cup mushrooms
- 2 cloves of garlic minced
- 5 grape tomatoes
- 5 basil leaves
- salt / pepper
- 1 tsp onion powder
- 1 tsp extra virgin olive oil (for coating spaghetti squash)
- 1 tsp extra virgin olive oil (for sauce)
Ingredients (For Homemade Vegan Parmesan Cheese):
- 1/2 cup cashews
- 1/4 cup hemp seeds
- 2 1/2 Tbsp Nutritional Yeast
- 1 tsp onion powder
- 1 tsp garlic powder
- pinch of salt
- pinch of pepper
Method (For Spaghetti Squash):
- Preheat oven to 450 degrees Fahrenheit.
- Cut Spaghetti Squash in half and brush with olive oil. Top with a pinch of salt and a pinch of black pepper.
- Lay spaghetti squash on baking tray so that the inside of the squash is facing up.
- Flip squash over after 20 minuets and bake for 10 minuets.
- Then flip the squash over again so it is lying on its back again for another 10 minuets. Baking will take approximately 40 minuets, or until squash is soft. When baking is complete, the squash should look like the picture below.
- Allow squash to cool slightly. Using an oven mitt, transfer one of the squash pieces to a plate. Using a fork, scrape out the seeds. Place the seeds, and the center “mushier” portion of the squash onto a separate plate and discard. Then, using a fork continue to scrape the squash. You will see that by scraping the squash, you form strands that mimic spaghetti. These pieces of spaghetti will be your noodles. After you completely scrape one half, do the same or the other half of the squash. ***NOTE: You will have extra squash. If you are following my vegan beginners guide to veganism, store the extra squash without any sauce in a container in your fridge as it will be used for other meals throughout the week.***
- While the squash is baking, roughly chop all vegetable ingredients.
- Add olive oil, garlic, tomatoes, mushrooms, and onion powder to a small sauce pan, and cook over medium heat for approximately 5 minuets, or until soft.
- Add tomato sauce, and allow to simmer for approximately another 10 minuets.
- Reduce heat to low, and allow the sauce to cook until spaghetti squash is done baking. Add chopped basil to sauce and mix.
- Once spaghetti squash is finished, place desired amount of spaghetti squash into a bowl. Top with sauce and fresh basil. Enjoy!
Method (Homemade Parmesan Cheese):
- Add all ingredients to a food processor or high speed blender
- Pulse until combined. Be careful not to over pulverize mixture. You want it to be the consistency of ground parmesan cheese.
- Top spaghetti dish with “cheese” 🙂