Tomato Basil Spaghetti Squash - a simple, delicious, heathy twist on a classic dish. More veggies - less carbs! #vegan #plantbased #glutenfree #healthy #spaghetti #squash #recipe
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Tomato Basil Spaghetti Squash

Mains

Spaghetti squash is an incredibly versatile vegetable. Once cooked, the 'spaghetti' strands have a neutral taste making it easy to add any sauce or ingredients you like. 

Not only does it mimic spaghetti without any of the sugars or carbs, but it is also has vitamin A, potassium and fibre. 

I personally love it with a fresh tomato basil sauce plus beans for clean protein and topped with roasted broccoli for extra veg and light crunch. Add a sprinkle of Nutritional Yeast for a little 'parmesan' taste and extra B vitamins. 

If you still want to enjoy the delicious sauce but don't have time to roast the squash you can prep the squash ahead of time (see the Tips & Nutrition section below) or try one of these healthier New Pasta Alternatives.

Enjoy!

Ingredients

serves 4

  • 1 large spaghetti squash, cut in half lengthwise, seeds scooped out
  • 3 Tbsp olive oil, divided
  • 1/2 white onion, chopped
  • 2 cloves garlic, finely chopped
  • 1 tsp dried oregano
  • Fresh ground sea salt and pepper
  • 1 28oz (796mL) can diced tomatoes and their juices
  • 1/2 cup tomato paste
  • 12 fresh basil leaves, torn
  • 1 cup mushrooms, roughly chopped (optional)
  • 1 14oz (398 mL) can cannellini beans (white kidney beans) rinsed and drained
  • 1 large crown of broccoli, cut into 2" pieces
  • 1 tsp garlic powder
  • nutritional yeast (to sprinkle on top when serving - optional)

Tips & Nutrition

Spaghetti squash can be a bit tricky to cut. I've found the best way is to cut the top and bottom ends off so it stands upright on its own and then cut it lengthwise down the middle with a large knife. Be careful!

You can make the spaghetti squash up to 3 days before you are going to eat it making this dinner quicker the night of. Simply roast it, scrape out the 'spaghetti' and keep it in an airtight container in the fridge.

You can also make the sauce up to 3 days in advance - keeping it in an airtight container in the fridge. 

Method

Preheat the oven to 400. Place the squash halves cut side down in a large baking dish or roasting pan and add a little water,  just enough to cover the bottom of the pan. Bake for 45 minutes or until the flesh pulls away in easy strands. 

While the squash is cooking, prep the tomato sauce. In a large sauté pan, heat the onion and garlic with 2 Tbsp of olive oil on medium heat until the onion is soft. Stir in the oregano and salt and pepper. 

Add in the diced tomatoes and their juices, the tomato paste and the basil leaves and stir gently to combine. Bring to a boil and then turn the heat down low to simmer.

While the sauce is simmering, toss the chopped broccoli with 1 Tbsp of olive oil, garlic powder and salt and pepper in a large bowl. Line a rimmed baking sheet with parchment paper and spread the broccoli out evenly on the sheet. 

Cook the broccoli for 15 - 20 minutes in the oven with the squash - basically add it in the oven after the squash has cooking for about 30 minutes. 

Back to the sauce - add the chopped mushrooms and beans and stir to combine, cook for another 10 minutes on simmer.

To Assemble: Once the spaghetti squash is cooked use two forks to scrape the strands out of the shell and place into individual bowls. Add desired amount of sauce and top with some roasted broccoli and a sprinkle of nutritional yeast (optional). 

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