Powerful Pasta

This recipe introduces you to a super cool vegetable called a spaghetti squash! This gourd got its name because when you prepared it, the strands look like spaghetti noodles. This squash is a great low carbohydrate alternative to all or half your noodles when a pasta craving strikes. To make a traditional bolognese vegetarian we use a special soy plant protein in this recipe, but lentils make a great altnerative!

Yield: 5 servings

 Ingredients:

  • 1 small onion, finely chopped

  • 4 cloves garlic, finely chopped

  • 3 medium carrots, grated or finely chopped

  • 1 pinch salt

  • 1- 540m can herbed crushed tomato

  • 1 tbsp sugar (for sweetness)

  • 1/2 cup water, or vegetable or chicken broth stock

  • 1 -340g package of Yves Ground Round soy protein, or 1 cup canned lentils

  • 1 large spaghetti squash

Equipment:

  • Cutting board

  • Knife

  • Grater (optional)

  • Large saucepan or large rimmed skillet

  • Wooden spoon or spatula

  • Large Pot

  • Large microwave safe container

  • Microwave

Directions:

  1. Pierce the skin of your spaghetti squash with a fork all over and place it in the microwave for 3-4 minutes.

  2. Using oven mitts, take the squash out of the microwave Cut the squash in half lengthwise.

  3. Using a spoon, scoop out the seeds from each half and discard them.

  4. Place each half into a microwave safe container or casserole dish cut side down, with a thin layer of water on the bottom (1-4-1/2 cup). Cover it with the lid or plastic wrap and microwave each half for 6-10 minutes or until you can easily stick your fork through the skin.

  5. Carefully remove the squash from the microwave and using mitts, remove the cover, pulling away from you as there will be lots of hot steam.

  6. Allow the squash to cool while you prepare the sauce.

To make the sauce:

  1. Finely chop onions, garlic, and carrots. If using a grater, peel and grate carrots.

  2. Heat a large saucepan or a large rimmed-skillet over medium heat. Once hot. add oil. onion. and garlic. Sauté for 2-3 minutes, stirring frequently, until slightly softened and fragrant. Turn down heat if browning. Add carrots and a pinch or salt and stir. Cook tor 3-4 minutes more, then add crushed tomato and stir to cook.

  3. Add sugar, broth or water, and Yves Veggie Ground Round, breaking it into small pieces. Increase heat slightly and bring mixture to a simmer, then reduce heat to low/medium-low and continue cooking until carrots are tender - stirring occasionally - about 15 minutes. Add a bit more water if mixture gets too thick.

  4. While the sauce cooks, finish preparing your spaghetti. Once cooled to the touch, gently run a fork from top to bottom creating strands of spaghetti squash.

  5. Once sauce is cooked. taste and adjust seasonings as needed, adding more salt to taste, sugar for sweetness, or herbs for flavour balance.

  6. Serve spaghetti squash with veggie bolognese on top.