Vegan Spaghetti Squash Bolognese Twist

Vegan Spaghetti Squash Bolognese Twist

Looking for a comforting and healthy dinner that's both delicious and plant-based? Our Vegan Spaghetti Squash Bolognese Twist is a delightful twist on a classic Italian favorite. With spaghetti squash substituting for traditional pasta, this dish offers a lighter, gluten-free option without sacrificing any of the rich, hearty flavors that make Bolognese sauce a beloved staple.

Ingredients

• Spaghetti Squash:

  • 1 medium spaghetti squash
  • 1 tablespoon olive oil
  • Salt and pepper to taste

• Bolognese Sauce:

  • 1 tablespoon olive oil
  • 1 onion, finely chopped
  • 2 cloves garlic, minced
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 red bell pepper, diced
  • 1 cup mushrooms, chopped
  • 1 zucchini, diced
  • 1 can (15 oz) crushed tomatoes
  • 1/2 cup vegetable broth
  • 1 tablespoon tomato paste
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 1/2 cups cooked lentils (or a can of lentils, drained and rinsed)
  • Salt and pepper to taste
  • Fresh basil for garnish

Cooking Method

Spaghetti Squash Preparation:

1. Preheat your oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. Drizzle the inside with olive oil, and season with salt and pepper.
4. Place the squash halves cut side down on a baking sheet.
5. Roast in the oven for 30-40 minutes or until the flesh is tender and easily shredded with a fork.
6. Once cooked, use a fork to scrape the flesh into spaghetti-like strands.

Bolognese Sauce Preparation:

1. Heat a tablespoon of olive oil in a large skillet over medium heat.
2. Add the onion and garlic, sautéing until the onion becomes translucent.
3. Stir in the carrot, celery, bell pepper, mushrooms, and zucchini. Cook until the vegetables are softened, about 8-10 minutes.
4. Add the crushed tomatoes, vegetable broth, and tomato paste to the skillet.
5. Stir in the oregano, basil, and cooked lentils. Let the sauce simmer for 15-20 minutes, allowing flavors to meld.
6. Season with salt and pepper to taste.
7. Serve the sauce over the spaghetti squash strands and garnish with fresh basil.

Nutritional Value and Pairings

This Vegan Spaghetti Squash Bolognese is not only full of flavor but also packed with nutrients. Spaghetti squash is a low-calorie, high-fiber vegetable that provides a generous amount of vitamins A, C, and B6, as well as potassium. The lentils in the sauce are an excellent source of plant-based protein and iron, while the mixed vegetables add important antioxidants and vitamins.

For a balanced meal, consider pairing this dish with a simple green salad, such as arugula or mixed greens topped with cherry tomatoes, cucumber, and a lemon vinaigrette. Alternatively, a side of roasted Brussels sprouts or garlic bread made with whole-grain baguette enhances the meal beautifully.

To complement the flavors, consider serving a chilled glass of sparkling water with a splash of lemon or lime, or a robust red wine like a Chianti or a Pinot Noir if you prefer an alcoholic option. For a non-alcoholic choice, an iced herbal tea with hints of mint or hibiscus can add a refreshing touch to your dining experience.