• Nurish_Well

Unspaghetti with Lentil Sauce

Updated: Mar 21, 2019




This recipe was inspired when gluten and dairy were no longer part of my life.  I loved spaghetti with sauce and decided to create this dish to curb the cravings.  This dish is very filling and with more nutrients than the plain old pasta I hardly miss the real thing, even though there is gluten free pasta available.  


Spaghetti Squash is high in folic acid, Vitamin A, Potassium and Beta Carotene.  It is a great vegetable substitute for pasta and is low in calories.  With a mild flavour it can be seasoned to your liking.


Crimini Mushrooms are one of the best of the mushroom family in providing immune support and provide inflammatory relief.  Vitamin B12 has also been found to be predominant in fresh mushrooms and said to be from the healthy bacteria growing on the surface.  Usually Vitamin B12 is known to be from animal sources but the fact that it has been seen in mushrooms is quite something, while it isn’t a guarantee it will provide a definite boost.  They also provide a great source of selenium needed for those with thyroid dysfunction.  


Lentils are small in comparison to other beans in the family but are packed with an abundance of nutrients, fibre and lower cholesterol.  The high fibre content aids in keeping blood sugar levels at bay after meals.  These legumes are also a good source of protein and provide iron when energy levels are low.


Nutritional Yeast  is a vegans alternative to adding cheese flavour and making cheese sauces.  It is considered a complete protein containing 18 amino acids and  comes from the deactivated form of the yeast known as Saccharomyces cerevisiae. Nutritional yeast is abundant in B vitamins and will keep us fueled and energy levels up.  


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Unspaghetti with Lentil Sauce 

2-3 Servings


Ingredients:

1 medium spaghetti squash

1 Tbsp coconut oil

1/2 medium onion diced

1/2 pint tomatoes

1 cup sliced  crimini mushrooms 

1/2 medium red pepper seeded and diced

1 cup kale chopped

2 Tbsp hemp seeds

1 Tbsp chia seeds

2 Tbsp nutritional yeast

1 cup cooked lentils ( can use canned check for BPA free lining)


Directions:

1. Preheat oven 375 degrees celsius. 2. Cut the spaghetti squash in half and deseed. Place both halves face down into a 9×11 oven proof dish and fill just to cover the bottom. 3. Allow squash to cook approximately 25-30 minutes until softened. 4. While the squash is cooking, heat coconut oil on medium/low heat in a medium sized pot, add the onions and garlic until translucent.  5. Add the tomatoes and allow to cook until are becoming soft and bursting, then add the mushrooms, and red pepper. Allow to cook for approximately 10 minutes. 6. Add the kale, hemp seeds and chia seeds and cook until kale wilts. 7. Remove from heat and carefully pour the sauce into high speed blender, increase speed slowly so that sauce remains slightly chunky. If it is too thick add some filtered water to thin out slightly.   Pour the sauce back into the medium pot at a low heat and add the lentils. 8. Remove the squash from oven once the flesh is soft and allow to cool.  Using a fork scrape the inside of the squash into a bowl.  It will resemble strands of pasta and look stringy. 9. Place the spaghetti squash in a bowl and top with sauce, sprinkle some nutritional yeast and serve.

Enjoy

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