Eat veggies
Baked Spaghetti Squash ‘Bowl’ognese
This dinner is a snap to make and even more fun to eat! Lentils provide fibre while the mushrooms give the sauce a wonderful earthy flavour. Whip this dish up when you’re pressed for time and would rather leave the dishes in the cupboard.
Updated
Ingredients
Spaghetti Squash
- 2 small spaghetti squash, cut lengthwise, seeds removed
- 2 Tbsp of canola oil (30 mL)
- 1/4 tsp salt (1 mL)
- 1/4 tsp pepper (1 mL)
Lentil and Mushroom Bolognese Sauce
- 1 Tbsp canola oil (15 mL)
- 1 medium onion, diced
- 1 small carrot, thinly diced (about ½ cup/125 mL)
- 2 small stalks of celery, thinly sliced (about 1/3 cup/75 mL)
- 1 package white mushrooms, thinly sliced (225 g)
- 1/4 cup sundried tomatoes in oil, drained and diced (60 mL)
- 3 cloves of garlic, crushed
- 1 1/2 Tbsp dried oregano (22 mL)
- 1 Tbsp no-salt added Italian seasoning (15 mL)
- 1/8 tsp dried chili flakes (0.5 mL)
- 1 jar crushed strained tomatoes (680 mL)
- 1 can lentils, drained and rinsed (540 mL)
- 1/4 tsp pepper (1 mL)
- 1/4 tsp salt (1 mL)
Toppings
- 1 cup mozzarella cheese, shredded (250 mL)
- ¼ cup fresh parmesan cheese, shredded (60 mL)
- 1/2 cup fresh herbs such as parsley, basil, or chives, minced (125 mL)
Directions
Spaghetti Squash
- Preheat oven to 400 °F (200°C).
- Brush cut side of squash with canola oil, sprinkle with salt and pepper. On a parchment-lined baking sheet place cut side of squash down and place in oven. Cook squash for 40 – 55 minutes depending on the size. When squash is ready you will be able to easily pierce the squash and pull spaghetti strands apart.
Lentil and Mushroom Bolognese Sauce
- In a large pot over medium-high heat add canola oil. Once oil is hot, add onions, carrot, and celery and sauté until onions are soft and translucent, about 5-7 minutes. Add mushrooms, sundried tomatoes, garlic, oregano, Italian seasoning and chili flakes and continue to cook until mushrooms have softened, about 3-4 minutes.
- Mix in crushed strained tomatoes and lentils. Season with pepper and salt and bring to a boil.
- Reduce heat and simmer, stirring occasionally until spaghetti squash is ready, about 25-30 minutes.
- Once squash is ready, divide Lentil and Mushroom Bolognese sauce equally into each squash half. Top each half with mozzarella and Parmesan cheese.
- Set oven to broil and return squash to oven on upper rack to melt the cheese. Watch carefully and remove squash when cheese begins to lightly brown.
- Let squash sit for about 10 minutes before serving as it will be very hot. Top with fresh herbs and enjoy.
Nutritional Analysis
| Calories | 562 |
|---|---|
| Total Fat | 22.4 g |
| Saturated Fat | 6.5 g |
| Cholesterol | 29 mg |
| Sodium | 1337 mg |
| Carbohydrates | 76.4 g |
| Fiber | 18.2 g |
| Sugar | 29 g |
| Protein | 26 g |
| Potassium | 2035 mg |
