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Spaghetti Squash Bolognese [vegan] by The Flexitarian

Spaghetti Squash Bolognese [vegan] [gluten free]

Hearty and delicious, this meat-free spaghetti squash bolognese recipe makes a yummy family meal.
5 from 1 vote
DieTARY CHOICEDairy-Free Recipes, Egg-Free Recipes, Gluten-Free Recipes, High Fibre Recipes, Low Fat Recipes, Soya-Free Recipes, Vegan Recipes
Prep Time 15 mins
Cook Time 40 mins
Total Time 55 mins
Course Family Meals, Pasta & Noodles
Cuisine English, Italian
Servings 6 people
Calories 271 kcal

Equipment

  • oven tray
  • saucepan

Ingredients
 
 

  • 1 large spaghetti squash
  • olive oil
  • salt

FOR THE BOLOGNESE:

  • olive oil
  • 1 large onion finely chopped
  • 3 garlic cloves crushed
  • 2 celery stalks finely diced
  • 200 g carrots finely diced
  • 1 red pepper finely diced
  • 200 g mushrooms finely chopped
  • 800 g chopped tomatoes
  • 2 tsp mixed Italian herbs
  • 3 Tbsp sundried tomato paste
  • 200 g brown lentils
  • 125 ml red wine
  • 500 ml water
  • 250 ml vegetable stock
  • 2 Tbsp soy sauce
  • 1 Tbsp balsamic vinegar

OPTIONAL TOPPINGS:

  • generous handful of walnuts
  • basil
  • vegan or vegetarian parmesan or nutritional yeast
  • chilli flakes

Instructions
 

  • Preheat the oven to 200C/fan 180C/gas 6.
  • Cut spaghetti squash in half lengthwise (from stem to end). Scoop out the seeds. Please on an oven tray. Drizzle with some olive oil and sprinkle some salt on top of each half. Cook in the oven for 30-40mins until soft. The longer you bake the spaghetti squash the softer the "noodles" will be.
  • Heat some olive oil in a large saucepan. Add finely chopped onion and crushed garlic. Fry gently until soft. Add finely diced celery, carrots and pepper. Cook for a couple of minutes together.
  • Add finely chopped mushrooms, chopped tomatoes, Italian herbs, sundried tomato paste, lentils, red wine, water, vegetable stock, soy sauce and balsamic vinegar.
  • Stirring from time to time, cook covered for 20 mins then another 10-15mins uncovered under medium heat until the sauce has thickened and the lentils and vegetables are cooked.
  • Heat a frying pan and toast the walnuts for a few minutes. Set aside.
  • Remove the spaghetti squash from the oven. Gently scrape the flesh with a fork. It will come out in long spaghetti-like strands. Place the "spaghettis" on plates and top with a generous amount of bolognese.
  • Serve with walnuts, parmesan shavings (or nutritional yeast), basil and chilli flakes.

Nutrition

Serving: 300gCalories: 271kcalCarbohydrates: 46gProtein: 13gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 902mgPotassium: 1075mgFiber: 16gSugar: 13gVitamin A: 6904IUVitamin C: 47mgCalcium: 132mgIron: 6mg
Keyword Bolognese, Spaghetti Squash
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