Spaghetti Squash With Vegan Bolognese Recipe

You’ll discover how this plant-based vegan bolognese is a tasty version of Italian comfort food transforms simple ingredients into a rich, satisfying meal. By combining the tender strands of roasted spaghetti squash with a robust mushroom-walnut bolognese, you’re creating layers of texture and depth that rival traditional meat sauce. The trick lies in properly preparing the squash and developing the sauce’s complex flavors through specific cooking techniques. Let’s explore how to master both components for a restaurant-worthy dinner at home.

Overview

• Roast halved spaghetti squash at 400°F for 40 minutes until tender, then scrape into pasta-like strands with a fork.
• Create meat substitute by pulsing mushrooms and walnuts in a food processor until finely chopped.
• Sauté onions with mushroom-walnut mixture, then add lentils, tomatoes, and seasonings for a hearty vegan sauce.
• The recipe provides complete protein through lentils and nuts while being low in calories and rich in nutrients.
• Each serving contains 320 calories and 13g protein, making it suitable for healthy weight management.

A Hearty Plant-Based Twist on Classic Italian

Vegan Bolognese

Transform humble spaghetti squash into a hearty, plant-based feast with this robust vegan bolognese sauce. This nutritious alternative to traditional meat-based bolognese combines mushrooms, lentils, and walnuts to create a rich, satisfying texture that perfectly complements the tender strands of roasted squash. The sauce delivers deep umami flavors while providing excellent protein content through its plant-based ingredients.

Ingredients

• 1 large spaghetti squash (about 3 pounds)
• 2 tablespoons olive oil
• 8 ounces cremini mushrooms
• 1 cup walnuts
• 1 large onion, finely diced
• 2 carrots, finely diced
• 2 celery stalks, finely diced
• 1 cup red lentils
• 2 tablespoons tomato paste
• 4 garlic cloves, minced
• 1 cup red wine (vegan)
• 28 ounces crushed tomatoes
• 2 cups vegetable broth
• 1 tablespoon dried Italian herbs
• 2 tablespoons balsamic vinegar
• Salt and pepper to taste
• Fresh basil for garnish
• Nutritional yeast or vegan parmesan for serving

Instructions

1. Preheat oven to 400°F (200°C).
2. Cut spaghetti squash in half lengthwise, remove seeds, brush with olive oil, and season with salt and pepper.
3. Place squash cut-side down on a baking sheet and roast for 40 minutes until tender.
4. Pulse mushrooms and walnuts in a food processor until finely chopped.
5. Heat olive oil in a Dutch oven over medium heat; sauté onion, carrots, and celery until soft.
6. Add mushroom-walnut mixture, cook until browned and fragrant.
7. Stir in lentils, tomato paste, and garlic.
8. Add wine, reduce by half, scraping up browned bits.
9. Add crushed tomatoes, broth, herbs, and balsamic vinegar.
10. Simmer 25-30 minutes until lentils are tender.
11. Scrape squash into strands with a fork.
12. Serve bolognese over squash, garnish with basil and vegan parmesan.

Top Tips

• Choose a firm, heavy spaghetti squash with even coloring
• Don’t overcook the squash to avoid mushy strands
• Let the mushroom mixture brown well for maximum flavor
• Use red lentils as they cook quickly and create ideal texture
• Make extra sauce for meal prep throughout the week
• Pat mushrooms dry before processing to prevent excess moisture

Variations

• Add Beyond Meat for extra protein
• Incorporate roasted eggplant for additional texture
• Use different nuts like almonds or pecans
• Swap wine for additional vegetable broth
• Add red pepper flakes for heat
• Include fresh herbs like oregano and thyme

Nutritional Guide

Per serving (serves 6):

Nutrient	Amount
Calories	320
Protein	13g
Fat	14g
Carbohydrates	42g
Fiber	8g
Iron	4mg

This dish provides complete protein through the combination of lentils and nuts. It’s rich in fiber, omega-3 fatty acids from walnuts, and antioxidants from vegetables. Low in calories but high in nutrients, it’s suitable for weight management while maintaining satisfaction.

Frequently Asked Questions

Can Spaghetti Squash Be Frozen After Cooking?

Yes, you can freeze cooked spaghetti squash! Just drain excess moisture, let it cool completely, and store in airtight containers or freezer bags. It’ll keep well for up to 8 months when properly frozen.

How Long Will Leftover Vegan Bolognese Sauce Stay Fresh in the Refrigerator?

You’ll get the best shelf life from your vegan bolognese by storing it in an airtight container. When properly sealed and refrigerated, it’ll stay fresh for 3-5 days, maintaining its rich, savory flavors.

What Other Vegetables Can Be Substituted in the Vegan Bolognese Sauce?

You’ll love adding diced Portobello mushrooms, green lentils, grated carrots, chopped zucchini, or eggplant to your sauce. Each veggie brings unique textures and flavors while maintaining that hearty, meaty bolognese experience you’re craving.

Is There a Quick Method to Cook Spaghetti Squash Besides Baking?

You’ll find two speedy alternatives: Microwave cooking (10-12 minutes, cut side down, with water) or stovetop steaming (20 minutes in a covered pot). Both methods yield tender, spaghetti-like strands just like oven-baking.

Can This Recipe Be Made Ahead and Reheated for Meal Prep?

You’ll love how well this meal preps! Store your cooked squash and sauce separately for up to 3 days. While the prepped spaghetti squash texture stays intact, just reheat gently in the microwave for ultimate convenience.

Before You Go

You’ll find this spaghetti squash with vegan bolognese delivers classic Italian comfort with a nutrient-rich twist. The tender, roasted squash strands perfectly capture the robust mushroom-walnut sauce, while red lentils add 9g of protein per serving. At just 275 calories per portion, you’re getting fiber-packed satisfaction without compromising authentic flavors. For ideal results, let your squash rest 5 minutes before separating into spaghetti-like strands.