Vegan Spaghetti Squash Recipe: A Light, Plant-Based Dinner

This Vegan Spaghetti Squash Recipe is a delicious, gluten-free alternative to traditional pasta dishes. The spaghetti squash, roasted to perfection, forms long strands that mimic the texture of spaghetti but with fewer carbs and more nutrients. Paired with a rich homemade marinara sauce, this recipe is perfect for a wholesome, satisfying dinner that’s 100% plant-based.

Tips for the Best Vegan Spaghetti Squash Recipe:

• Roasting Time: For a perfect texture, make sure to roast the squash until it’s tender but not mushy. The fork should glide through the flesh easily, creating long strands.
• Flavor Boost: To take the marinara sauce to the next level, consider adding a splash of balsamic vinegar or a pinch of sugar to balance the acidity of the tomatoes.
• Meal Prep: This Vegan Spaghetti Squash Recipe is great for meal prepping. Make it on the weekend, and you’ll have a delicious, healthy dinner ready to go for a few days.

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Vegan Spaghetti Squash Recipe: A Light, Plant-Based Dinner

Course: MainCuisine: AmericanDifficulty: Easy

Servings

4

servings

Prep time

15

minutes

Cooking time

40

minutes

Calories

180

kcal

Ingredients for Vegan Spaghetti Squash Recipe:

• 1 medium spaghetti squash (about 3 lbs)

• 1 tbsp olive oil

• 1 small onion, finely diced

• 3 garlic cloves, minced

• 1 (15 oz) can crushed tomatoes

• 1 tsp dried oregano

• 1 tsp dried basil

• ¼ tsp red pepper flakes (optional, for a hint of heat)

• Salt and black pepper to taste

• ¼ cup fresh basil or parsley, chopped (for garnish)

• ¼ cup nutritional yeast (optional, for a cheesy flavor)

Directions for Vegan Spaghetti Squash Recipe:

• Roasting the Spaghetti Squash:
  Preheat oven to 400°F (200°C). Halve the squash, remove seeds, drizzle with olive oil, and season. Place cut-side down on a baking sheet. Roast for 35-40 minutes until tender and easy to scrape into strands.
• Making the Marinara Sauce:
  In a skillet, heat olive oil and sauté diced onion until soft. Add garlic, cook 1-2 minutes. Stir in crushed tomatoes, oregano, basil, red pepper flakes, salt, and pepper. Simmer on low for 15 minutes, stirring occasionally.
• Shredding the Spaghetti Squash:
  Once roasted, let the squash cool slightly. Use a fork to scrape the inside, pulling the flesh into spaghetti-like strands. Transfer the strands to a bowl, ready for serving with sauce.
• Assembling the Dish:
  Divide spaghetti squash among plates. Top with marinara sauce, spreading evenly. Garnish with fresh basil or parsley. For extra flavor, sprinkle nutritional yeast for a cheesy finish.
• Serve and Enjoy:
  Serve warm. This Vegan Spaghetti Squash Recipe is a light, tasty meal perfect on its own, but pairs well with a salad or roasted vegetables for a more filling dinner.

Notes

• Adjust Roasting Time: If you prefer your spaghetti squash strands to be firmer (more like al dente pasta), roast it for a shorter amount of time, around 30-35 minutes. For softer strands, extend roasting up to 40-45 minutes.
• Flavor Enhancements: Feel free to add extra veggies like spinach, bell peppers, or mushrooms to the sauce for an even heartier meal. You can also toss in some vegan meat substitutes like crumbled tofu or tempeh.
• Leftover Storage: Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or microwave before serving.

Nutrition Facts (Per Serving):

• Calories: 180
• Carbohydrates: 30g
• Protein: 4g
• Fat: 6g
• Fiber: 6g
• Sugar: 9g
• Sodium: 230mg

FAQ for Vegan Spaghetti Squash Recipe:

1. Can I make this Vegan Spaghetti Squash Recipe ahead of time?
Yes, you can roast the spaghetti squash and prepare the marinara sauce in advance. Store them one by one inside the fridge for up to three days. When ready to serve, reheat and assemble.

2. Can I freeze the spaghetti squash?
Absolutely! After roasting and shredding the squash, let it cool completely before placing it in an airtight container or freezer bag. It will keep in the freezer for up to 3 months.

3. What can I substitute for nutritional yeast?
If you don’t have nutritional yeast, you can leave it out or use a sprinkle of vegan Parmesan as a replacement for that cheesy flavor.

4. Can I add other vegetables to this Vegan Spaghetti Squash Recipe?
Yes, you can add sautéed mushrooms, bell peppers, or spinach to the marinara sauce for extra nutrition and flavor.

5. Is this Vegan Spaghetti Squash Recipe gluten-free?
Yes, spaghetti squash is naturally gluten-free, making this recipe an excellent choice for anyone avoiding gluten.

Conclusion:

This Vegan Spaghetti Squash Recipe is not only healthy but also incredibly satisfying. It’s perfect for those looking to cut back on carbs while still enjoying a comforting meal. The spaghetti squash, with its pasta-like texture, combined with the rich and flavorful marinara sauce, creates a dish that’s light, nutritious, and full of flavor. Whether you’re vegan or simply looking for a wholesome dinner option, this recipe will quickly become a favorite.

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