This vegan, gluten-free spaghetti squash bolognese is a healthy, low-carb alternative to traditional spaghetti dishes! It requires minimal effort and is done in about an hour, perfect for nights when you are craving comfort food but want to opt for a guilt-free option! ????
When I made this for the first time at my parents' house, even my parents who almost always opt for a dish including meat, could not resist helping themselves to seconds! The lentils make this dish meaty and packed with protein.
The first time I made spaghetti squash I thought it was magical how a seemingly plain yellow squash could turn into something that resembled real spaghetti! Although it has the sweetness of squash, when seasoned with olive oil and a little salt and pepper, it pairs perfectly with any pasta sauce.
My parents always loved to make us spaghetti with meat sauce when my sister and I were children, after long work days, but now they have a new alternative to spaghetti that they love after I exposed them to this dish- there were no leftovers! It is also definitely a crowd-pleaser when you are trying to impress guests that are skeptical about how delicious a healthy, vegan, and gluten-free meal can be!
I hope you love this recipe as much as I do! Be sure to comment below if you try it or share your recreations with me on Instagram @zenandzaatar!
- 1 large spaghetti squash
- 1 tbsp olive oil (optional)
- ¼ tsp salt
- ¼ tsp black pepper
- 1 tbsp olive oil or 2 tbsp water
- ¾ cup green or brown lentils
- ½ cup finely diced or shredded carrots (optional)
- 1 small onion, finely diced
- 3 cloves garlic, minced
- 2 cups vegetable broth or water
- 2 15 oz. cans tomato sauce
- ½ tsp oregano
- ½ tsp dried basil
- ½ tsp sea salt
- ¼ tsp black pepper
- ¼ tsp red pepper flakes (optional)
- ¼ cup parsley leaves, chopped
- 2 tbsp tomato paste (optional)
- Preheat the oven to 400F. If your squash is tough to chop in half, pierce it a few times with a fork and microwave it for 2-3 mins, Cut the squash in half lengthwise, and scoop out the seeds and soft inside, careful not to dig in too much into the squash. Brush each squash half with olive oil or lightly dampen with water, and sprinkle with salt and pepper. Place on a parchment-lined baking sheet, with the insides facing down. Bake for 35-45 minutes, depending on the size of the squash, until the spaghetti-like strands easily pull apart.
- Meanwhile, prepare the lentil bolognese. Sauté diced onions, garlic, and diced carrots in olive oil or water in a pot for 5 mins, or until fragrant and onions are translucent. Rinse and drain lentils. Add lentils and vegetable broth, bring to a boil, and simmer on low for 20 mins.
- Add tomato sauce and spices. Bring to a boil, and then lower heat and simmer for 5-10 minutes. If the sauce needs to be thicker, add tomato paste. If needed, thin with some water. Remove from heat, add chopped parsley, and stir through.
Once the squash is cooked through, use a fork to scrape out the insides of the squash, and set aside the spaghetti-like strands. You can also leave them in the squash if you choose to present the dish that way. Top the spaghetti squash with the lentil bolognese and serve!
Nutrition Information:Yield: 3 Serving Size: 1
Amount Per Serving: Calories: 347Total Fat: 11gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 0mgSodium: 2575mgCarbohydrates: 58gFiber: 15gSugar: 25gProtein: 12g
Nutrition information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although zenandzaatar.com attempts to provide accurate nutritional information, these figures are only estimates.