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.
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.
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.
Pingback: Lentils 101 – The Basics |