Veggie-loaded Marinara Sauce with Spaghetti Squash

I’ve been swapping out traditional pasta with spaghetti squash. Double the sauce and freeze so it’s ready to use on busy weeknights.

4 people

Ingredients

Always use organic if possible.

• 1 2-4 lb Spaghetti Squash or 2 small
• 1 tbsp Olive Oil
• 1 yellow Onion diced
• 1 Carrot diced
• 1 Zucchini diced
• 1 cup Cremini Mushrooms diced
• 2 cloves Garlic crushed or finely chopped
• 1 can whole Tomatoes
• 2 tbsp Tomato Paste
• 3-5 Basil Leaves to taste
• 1/2 tsp Pepper
• 1/2 tsp Salt

Instructions

• Preheat the oven to 400 degrees, slice squash in half and remove seed.

• Brush with a bit of olive oil, salt, and pepper. Roast on a pan, cut side down, for 45 minutes or until strings are easily pulled. Spaghetti squash may release some water while cooking, so squeeze out the squash in a clean cloth before serving.

• While spaghetti squash is cooking, start your sauce. In a saucepan over medium high, heat olive oil until shimmering. Add onions and sauté until translucent. Add carrots and zucchini and continue to sauté for 2-3 minutes. Add mushrooms and continue to sauté until mushrooms have released their water. Lastly, add garlic and sauté for one more minute.

• Add the tomatoes, tomato paste, salt, pepper and basil and bring to a boil. Once boiling reduce to a simmer and cook on low with lid for 30 minutes. Puree in blender. Once sauce has reduced, add salt and pepper to taste if desired.

• Top spaghetti squash with sauce and sprinkle with extra basil and parmesan cheese (or nutritional yeast) if desired.

Spaghetti Squash Nutrition Facts

One cup of cooked spaghetti squash is equal to a standard serving. One cup of cooked spaghetti squash contains:

• ​Calories:​ 42
• ​Total fat:​ 0.4 g
• ​Cholesterol:​ 0 mg
• ​Sodium:​ 26 mg
• ​Total carbs:​ 10 g
• ​Dietary fiber:​ 2.2 g
• ​Sugar:​ 3.9 g
• ​Added sugar:​ 0 g
• ​Protein:​ 1 g

Vitamins, Minerals and Other Micronutrients

• ​Vitamin B5:​ 11% Daily Value (DV)
• ​Vitamin B6:​ 9% DV
• ​Vitamin B3:​ 8% DV
• ​Manganese:​ 7% DV
• ​Vitamin A:​ 6% DV
• ​Copper:​ 6% DV
• ​Vitamin B1:​ 5% DV
• ​Magnesium:​ 4% DV
• ​Folate:​ 3% DV
• ​Zinc:​ 3% DV
• ​Potassium:​ 4% DV

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Information obtained here is meant for educational and informational purposes ONLY, and to motivate and empower you to make your own wellness journey based on your own research and partnership with your healthcare provider.

The statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.