Who says comfort food can’t be incredibly healthy? Say hello to your new favorite weeknight meal! We’re swapping out traditional pasta for vibrant, tender strands of spaghetti squash and smothering them in a rich, homemade vegetable marinara sauce. It’s a light, gluten-free, and completely vegan dish that’s bursting with flavor and nutrients. Get ready to twirl your fork into something truly special!
Ingredients
• 1 tablespoon / 15 ml olive oil
• 1 cup / 150g coarsely chopped zucchini
• 2/3 cup / 100g chopped onion
• 1/2 cup / 60g shredded carrot
• 2 cloves garlic, minced
• 1 14.5-ounce / 411g can diced tomatoes, undrained
• 1 8-ounce / 227g can tomato sauce
• 2 tablespoons / 30g tomato paste
• 2 teaspoons dried Italian seasoning, crushed
• 1/8 teaspoon ground black pepper
• 4 cups / approx. 600g cooked spaghetti squash
• 1/4 cup / 30g shredded vegan Parmesan cheese
• Small fresh basil leaves, for garnish (optional)
Instructions
1. Make the Veggie Marinara: In a large saucepan or Dutch oven, heat the olive oil over medium heat. Add the chopped zucchini, onion, carrot, and minced garlic. Sauté until the vegetables are tender, stirring occasionally, for about 5-7 minutes.
2. Simmer the Sauce: Stir in the undrained diced tomatoes, tomato sauce, tomato paste, Italian seasoning, and black pepper. Bring the mixture to a boil, then reduce the heat to low. Let it simmer, uncovered, for at least 15 minutes for the flavors to meld, stirring occasionally.
3. Assemble and Serve: Divide the cooked spaghetti squash strands among four bowls. Generously spoon the hot vegetable sauce over the top. Sprinkle with shredded vegan Parmesan and garnish with fresh basil leaves, if using. Serve immediately and enjoy!
Nutritional Information
• PER SERVING (approximate): 154 calories, 6 g total fat (1 g saturated fat), 0 mg cholesterol, 610 mg sodium, 23 g carbohydrates, 3 g fiber, 5 g protein.
Pro Tips
• To cook spaghetti squash, cut it in half lengthwise and remove the seeds. Place cut-side down in a baking dish and bake at 350°F / 175°C for 30-40 minutes, or until tender. Once cool enough to handle, use a fork to shred the flesh into strands.
• In a time crunch? Use about 3 cups of your favorite store-bought marinara sauce instead of making it from scratch. Look for brands with minimal added sugar.
• Boost the protein by adding a can of rinsed and drained lentils or chickpeas to the sauce during the last 5 minutes of simmering.
• Add a kick of heat by stirring in 1/4 to 1/2 teaspoon of red pepper flakes along with the Italian seasoning.
FAQ
Q: How can I add more protein to this vegetarian spaghetti squash dish
A: To make this a more protein-rich meal, stir in a 15-ounce can of rinsed and drained lentils or chickpeas during the last 5 minutes of simmering the sauce. You could also serve it alongside some pan-fried tofu or top it with toasted hemp seeds for an extra boost.
Q: Can I use other vegetables in the marinara sauce
A: Absolutely! This sauce is very versatile. Feel free to add other vegetables like chopped bell peppers, mushrooms, or spinach. Sauté them along with the zucchini and onion until tender for a customized veggie-packed sauce.
Q: How should I store leftover spaghetti squash with marinara
A: For best results, store the cooked spaghetti squash and the vegetable marinara sauce in separate airtight containers in the refrigerator for up to 4 days. Storing them separately prevents the squash from becoming too watery. Reheat gently on the stovetop or in the microwave.
Q: What can I use instead of vegan Parmesan cheese
A: If you don’t have vegan Parmesan, a great alternative is nutritional yeast, which provides a cheesy, savory flavor. Simply sprinkle a tablespoon or two over your dish. You can also make a simple ‘cashew parm’ by blending raw cashews, nutritional yeast, garlic powder, and a pinch of salt.
