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Spaghetti Squash & Marinara Sauce

Try this spaghetti squash and marinara sauce recipe for a low-carb, low-calorie, gluten-free alternative to pasta.


I always seem to crave carbs as the weather grows colder, but thankfully there are healthy, low-carb alternatives to pasta. One of those is the yummy and nutritious spaghetti squash.


Needless to say, this spaghetti squash and marinara sauce recipe is also low-fat, gluten-free, dairy-free and entirely vegan.


Spaghetti squash is easy to prepare as is the simple marinara sauce I like to pair with the squash. To prepare the squash, cut it open lengthwise and scoop out the seeds (the seeds can also be roasted for a yummy snack). Rub the inside flesh lightly with olive oil and sprinkle with sea salt then place on a sheet pan cut-side down and roast it in the oven. It's done when the flesh pulls easily away from the skin.


When it comes out of the oven let it cool for a few moments to make it easier to handle, then, using a fork, scrape the flesh out of the skin in long length-wise strokes.


While the squash roasts, it's just enough time to make the fresh marinara. Use quality crushed tomatoes like San Marzano, and though this recipe calls for dried herbs, if you have fresh on hand, even better. This is such a simple and flavourful sauce I usually double the recipe and freeze the extra for easy meals later.


Garnish this with a sprinkle of parmesan cheese (dairy-free parmesan to keep this vegan), or some fresh herbs.

 

Ingredients

(Makes 2 servings)


Spaghetti squash:

  • 1 spaghetti squash, cut and cleaned of seeds

  • 1/2 teaspoon extra virgin olive oil

  • pinch sea salt


Marinara sauce:

  • 1 teaspoon extra virgin olive oil

  • 1 medium sweet onion, diced

  • 1 small carrot, peeled and diced

  • 2 cloves garlic, minced

  • 1/4 teaspoon dried basil

  • 1/4 teaspoon dried oregano

  • 1/4 teaspoon dried parsley

  • 1/2 teaspoon granulated sweetener (Monkfruit or coconut sugar)

  • 1 tablespoon tomato paste

  • 1, 28 oz can crushed San Marzano tomatoes

  • salt to taste

 

Directions

Preheat the oven to 400°F / 200°C.


Prepare the spaghetti squash for roasting by slicing it lengthwise and scooping out the seeds. Lightly brush the cut side with oil and season with salt. Place halves cut side down on a baking sheet and roast in the oven for 40 to 45 minutes


Meanwhile, in a sauté pan over medium-high heat, heat the oil, then sauté the onion and carrot until they begin to soften (approx. 4 minutes). Add the garlic, herbs and sweetener and sauté for another minute.


Add the tomato paste and incorporate it into the onion and herb mixture before adding the crushed tomatoes. Stir well then cover and reduce the heat to medium. Simmer for 30 minutes stirring often.


The squash is ready when the flesh pulls easily away from the skin. Using a fork, shred the squash using long strokes lengthwise. Put shredded squash aside until marinara is ready.


Taste the marinara and adjust for salt. If the marinara is too thin, sprinkle in 1 teaspoon of corn starch, mix well and let simmer an additional 5 minutes.


Once ready, plate as you would with spaghetti and serve.

 
 

Nutritional Information Per Serving:

total calories = 385 | total fat = 6.5g | saturated fat = 1.09g | cholesterol = 0mg | sodium = 2,035mg | carbohydrates = 76g | dietary fibre = 15.98g | sugars = 35.91g | protein = 12.03g

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