Delicious Vegetarian Spaghetti Squash Bake
This dish is a satisfying “bowl-in-one” supper. It’s low in calories, high in fibre, and a valuable source of vitamin C, manganese, and B6—all helpful antioxidants. Bake squash ahead, following our helpful tips, for an easy weekday meal.
Delicious Vegetarian Spaghetti Squash Bake
Ingredients
- 2 medium spaghetti squash, each cut in half horizontally
- 1 Tbsp (15 mL) extra-virgin olive oil, divided
- 1 medium sweet onion, finely diced
- 3 large garlic cloves, smashed and minced
- 7 oz (198 g) pkg plain tempeh, crumbled
- 2 large yellow or red bell peppers, seeded and finely diced
- 8 in (20 cm) long unpeeled zucchini, finely diced
- 1 Tbsp (15 mL) coconut aminos or nectar (see tip)
- 1 tsp (5 mL) smoked paprika
- 1/4 tsp (1 mL) crushed red pepper flakes
- Freshly ground black pepper, to taste
- 3 cups (750 mL) lightly packed baby spinach leaves, chopped
- 1/2 cup (125 mL) ricotta cheese
- 3/4 cup (180 mL) shredded mozzarella, divided
- 1/4 cup (60 mL) grated Parmesan
Nutrition
Per serving:
- calories366
- protein24g
- fat18g
- saturated fat7g
- trans fat0g
- carbohydrates32g
- sugars12g
- fibre5g
- sodium440mg
Directions
01
Preheat oven to 400 F (200 C). Line baking sheet with parchment paper. Scrape seeds from cut squash a nd discard. Brush insides of squash halves with 1 tsp (5 mL) oil. Place cut side down on baking sheet. Bake for 35 to 45 minutes, or until cut edges are turning golden. Baking time will depend on size of squash. You want the rind to give a bit when pressed with your finger. Remove and set aside until cool enough to handle.
While squash bakes, in heavy saucepan, heat remaining 2 tsp (10 mL) oil over medium heat. Add onion and sauté until soft. Do not brown. Add garlic, crumbled tempeh, and finely diced pepper and zucchini. Continue to sauté until tempeh is golden-tinged and vegetables are soft, about 7 minutes. Stir in coconut aminos (or a little less tamari sauce, if using) and seasonings. Fold in chopped spinach, cover, and remove from heat.
Scrape inside of baked squash with fork to remove spaghetti-like strands and place strands in clean dish towel, reserving squash boats. Squeeze strands until barely moist and place on cutting board. Coarsely chop. Add to tempeh/spinach mixture along with ricotta and half the mozzarella. Fold together until evenly mixed. Add more seasonings, to taste, if you wish.
Place squash boats, cut side up, on baking sheet. Spoon mixture evenly into boats. Sprinkle remaining mozzarella and Parmesan evenly over each.
Increase oven temperature to 425 F (220 C). Bake for 20 minutes or until piping hot. Then turn oven to broil, and broil squash until cheese is bubbly and golden, about 30 seconds.
Tips:
- Substitute firm, crumbled tofu for tempeh, if you wish, or use 1 cup (250 mL) cooked lentils. Sauté either as you would for tempeh.
- No coconut aminos or nectar? If you need to find a substitute for coconut aminos or nectar, use tamari soy sauce, but in a slightly smaller quantity.
Looking to economize on cooking time? Squash halves can be baked ahead and stored in the refrigerator. Simply bake, scrape out spaghetti squash, squeeze noodles dry in a kitchen cloth. Refrigerate noodles in airtight container. Stack empty, baked squash boats with paper towelling in between, tuck into airtight container, and refrigerate. Squash can be prepared a couple of days ahead.
Irene McGuinness
Irene McGuinness is a nutritionist, food writer, food stylist, and recipe developer.
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