Dec 032012
 

Pinit

Shockingly I am somewhat new to the world of spaghetti squash! I can’t say I have it a lot, and I have no idea why!! It’s so delicious, and such a perfect pasta substitute!

I ate this for dinner last night, and I have to say – my serving of 1 cup of spaghetti squash topped with about 1/2 cup of veggie bolognese was less than 300 calories and I was almost TOO stuffed! The fiber, protein, and heaps of veggies filled up my belly in no time!

 

For the veggie bolognese I used one of my favorite store-bought meat substitute products – Gardein Meatless Ground. I do, for the most part, stay away from packaged products at the grocery store including most meat substitutes, but this one meets my approval. Gardein products use soy, vegetable, and wheat protein along with vegetable fibers, natural spices, and water. They also use Non-GMO soybeans and wheat, which is nice to see! Servings are low in fat, high in protein, and relatively low in overall calorie content – so the Meatless Ground is a great add in to pasta sauces, chili, stews, etc.

Aside from the meatless ground, the sauce is made from tons of veggies; onions, garlic, carrots, zucchini, mushrooms, and tomato sauce! The tomato sauce I used was Organics Tomato Basil pasta sauce, you can choose whichever you like! I just always make sure my pasta sauce has no added sugar!

The squash was super easy to make as well – just sliced it in half, seasoned with salt, pepper, and minced garlic, and popped it in the oven for just over an hour!

The whole dish came together perfectly – I know what I will be having for leftovers in the next couple days! Meatless Monday may just last until Wednesday this week! :)

5.0 from 1 reviews

Meatless Monday: Roasted Spaghetti Squash & Veggie Bolognese
 
Serves: 4

Ingredients
  • 1 large spaghetti squash, halved
  • 185g Gardein Meatless Ground (you can use another brand if preferred)
  • ½ jar your favorite spaghetti sauce (preferably organic)
  • 2 tsp olive oil
  • ½ white onion, chopped
  • 1 clove garlic, minced
  • 1 cup fresh mushrooms, chopped
  • 1 large zucchini, chopped
  • 1 medium carrot, chopped
  • Salt
  • Pepper
  • ½ cup parmesan cheese, grated (optional, garnish)
  • Fresh basil (optional, garnish)

Instructions
  1. Preheat oven to 350 degrees.
  2. Cut squash in half lengthwise, remove seeds and inner fibers. Drizzle both halves with 1 tsp olive oil, and season with salt and pepper, and rub minced garlic over both halves.
  3. Place on a baking tray cut side up. Cook in oven for about 1 hour, or until flesh is soft.
  4. After the squash has been cooking for about 40 minutes, begin to make your sauce.
  5. Heat 1 tsp oil in a pan at med-high heat. Add in onions and garlic and cook until softened.
  6. Add carrots, zucchini, and mushroom and continue to cook until all vegetables are softened – about 7 minutes.
  7. Add in Meatless Ground, and cook through until well heated.
  8. Pour in ½ jar tomato sauce and stir until sauce is slightly bubbling and heated through. Turn heat to low.
  9. Remove squash from oven, use a fork to scrape out the inner flesh and divide into 4 bowls.
  10. Top each portion of spaghetti squash with ½ cup veggie bolognese.
  11. Garnish with 1-2 tbsp grated parmesan cheese and fresh basil.

Enjoy!

Christal

Nutritionist in the Kitch

  11 Responses to “Meatless Monday: Roasted Spaghetti Squash & Veggie Bolognese”

  1.  

    i have only recently discovered spaghetti squash – fabulous stuff. I will admit I have never used vegan mince. I think I will give it a try.

  2.  

    This is our favorite way to think we are having a pasta dish! So amazing really!

  3.  

    The fun about spaghetti squash is that you have tons of opportunities. Beside the traditional spaghetti, I’ve tried a casserole and a stuffed spinach-tomato recipe and is always turns out very good. My husband, that is a pasta lover, had to consider the spaghetti squash a nice substitution for a more healthy meal.

  4.  

    Yay!! I have two spaghetti squashes at home and had no clue what to do with them! Can’t wait to try this :)

  5.  

    I think I could eat an entire spaghetti squash in one sitting, if given half a chance. It really is the perfect pasta stand-in. I can’t eat more than a few bites of traditional pasta without feeling full, so spaghetti squash is my go-to! The bolognese looks like a delicious topping!

  6.  

    I have to try this! It is a gift to anyone counting calories – thanks Christal x

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