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Lentils with Vegetables Over Spaghetti Squash

Lentils with Vegetables Over Spaghetti Squash

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If you’re wanting to give meatless meals a try once in a while, this is a good one to start with. Yes, there are a lot of ingredients, but don’t let that stop you. The lentil vegetable topping cooks in about the time it takes for the squash to roast, so there’s little time wasted in making this dish. It’s a delicious recipe of (oil-free) roasted spaghetti squash topped with a lentil and vegetable mixture. It’s delicious and makes a wholesome and light meatless meal. Below is a video demonstration with the written recipe below that.

Enjoy!
Judi

Lentils with Vegetables Over Spaghetti Squash
Makes about 4 Servings

1 medium spaghetti squash

Lentil vegetable mixture:
1 Tbsp extra virgin olive oil
1/3 cup diced onion
8 oz mushrooms, sliced
4 cloves garlic, minced
1 cup diced carrot
½ cup brown or green lentils, rinsed and drained
1-1/4 cup vegetable broth
1 (14.5 oz) can petite diced tomatoes, with juice
1 tsp dried basil
1 tsp dried thyme
½ tsp dried oregano
Pinch red pepper flakes
Salt and pepper to taste
Parmesan cheese or nutritional yeast, optional topping

Cook the spaghetti squash:
Preheat oven to 400°F. Line a baking tray with parchment paper; set aside. Wash the squash and cut it in half lengthwise. Remove the seeds, scraping them off with the tip of a spoon; discard the seeds. Place the prepared squash, cut side down, on the parchment-lined baking tray. Place on middle rack of the preheated oven. Roast about 30 minutes, or until the squash can easily be pierced with a sharp knife or a fork. Remove from oven to cool enough to be handled.

Meanwhile, prepare the lentil vegetable mixture:
In a medium-large saucepan with a lid, add the oil and briefly allow it to warm up. Add the onion and sauté it briefly until it begins to turn translucent. Add the mushrooms and garlic, stir, and sauté briefly until they just begin to cook. Add the remaining ingredients, except the squash and Parmesan cheese.

Stir the mixture and bring it to a boil. Then reduce the heat to simmer and cover the pot. Stir it occasionally, as it cooks. Adjust flavorings if needed. Simmer for about 25 to 30 minutes, until lentils are tender and most of the liquid has been absorbed.

Meanwhile, as the lentil mixture is cooking, prepare the squash:
After the squash has cooled down enough to be handled, turn the squash halves over and gently release the strands with a fork. Remove them to a serving bowl.

When everything is ready, place some squash noodles on each serving plate. Top with lentil mixture and sprinkle with Parmesan cheese or nutritional yeast, if desired. Enjoy!

Note: The lentil mixture would also be delicious served over traditional pasta, rice, quinoa, or mashed potatoes.

About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Spaghetti Squash with Italian Vegetables

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Spaghetti Squash with Italian Vegetables and Herbs

Spaghetti Squash with Italian Vegetables and Herbs

I’ve always been intrigued by spaghetti squash. It’s such an interesting vegetable! In the raw state, except perhaps for the color, the flesh looks pretty much like any other type of hard squash. But when it’s cooked, it forms small spaghetti-like strands that can easily be flaked off with a fork. It’s remarkable and oh-so-versatile! It can be served in a number of ways, varying from spaghetti-type dishes to standard vegetable fare. What a veggie.

I felt the urge to make spaghetti squash with sauteed veggies, so hence, this new recipe! I bought a small one, since I’m only feeding myself and my husband. We DO certainly enjoy leftovers, but I don’t want to eat them for a week, so this recipe was built around a very small spaghetti squash. The other vegetables and herbs can easily be increased if you’re working with a larger squash. Feel free to cook the squash any way you want. I roasted it and made a video along the way (see below). Also, the full recipe can be downloaded in a .pdf file from my website HandMadeInIowa.com. Check it out! Let me know if you give this a try and send me comments below! Judi

Spaghetti Squash with Italian Vegetables and Herbs
Makes About 4 Side Dish Servings

1 small spaghetti squash
Extra virgin olive oil
3 cloves garlic, chopped
1/3 cup chopped onion
2 large Roma tomatoes, chopped
1 cup frozen Italian vegetables, thawed and cut into bite-size pieces
1 tsp dried parsley
1/2 tsp dried basil
1/4 tsp dried oregano
1/4 tsp sea salt
1/8 tsp black pepper
Grated Parmesan cheese, optional

Cook the spaghetti squash any way you prefer. To roast it, wash the squash, cut the stem end off, then cut it from end to end. Remove the seeds and cover each piece entirely with a light coating of olive oil. Place cut side down on a baking sheet and roast at 400F until fork tender, roughly 45 minutes. Remove from oven and allow to cool before removing the strands with a fork. Set strands aside.

Warm a skillet over medium heat. Add about 1 tablespoon of olive oil and saute the garlic and onion until they start to get soft. Add the diced tomatoes, thawed vegetables and seasonings (except the cheese). Saute until vegetables are slightly fork-tender, then add the strands of squash and saute until the squash has reheated. Serve topped with grated Parmesan cheese, if desired.