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Delicious Vegetarian Spaghetti Squash Bake

This dish is a satisfying “bowl-in-one” supper. It’s low in calories, high in fiber, and a valuable source of vitamin C, manganese, and B6. You can even bake the squash ahead of time for an easy weekday meal.
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Servings 4

Ingredients
  

  • 2 medium spaghetti squash each cut in half horizontally
  • 1 tablespoon olive oil divided
  • 1 medium sweet onion finely diced
  • 3 large garlic cloves smashed and minced
  • 1 7-ounce package plain tempeh crumbled
  • 2 large yellow or red bell peppers seeded and finely diced
  • 8 inch long unpeeled zucchini finely diced
  • 1 tablespoon coconut aminos (or soy sauce)
  • 1 teaspoon smoked paprika
  • ¼ teaspoon crushed red pepper flakes
  • Freshly ground black pepper to taste
  • 3 cups lightly packed baby spinach leaves chopped
  • ½ cup ricotta cheese
  • ¾ cup shredded mozzarella divided
  • ¼ cup grated Parmesan

Instructions
 

  • Preheat oven to 400°F. Line baking sheet with parchment paper. Scrape seeds from cut squash and discard. Brush insides of squash halves with 1 tsp oil. Place cut side down on baking sheet. Bake for 35 to 45 minutes, or until cut edges are turning golden. Baking time will depend on size of squash. You want the rind to give a bit when pressed with your finger. Remove and set aside until cool enough to handle.
  • While squash bakes, in heavy saucepan, heat remaining 2 tsp oil over medium heat. Add onion and saute until soft. Do not brown. Add garlic, crumbled tempeh, and finely diced pepper and zucchini. Continue to saute until tempeh is golden-tinged and vegetables are soft, about 7 minutes. Stir in coconut aminos (or a little less soy sauce, if using) and seasonings. Fold in chopped spinach, cover, and remove from heat.
  • Scrape inside of baked squash with fork to remove spaghetti-like strands and place strands in clean dish towel, reserving squash boats. Squeeze strands until barely moist and place on cutting board. Coarsely chop. Add to tempeh/spinach mixture along with ricotta and half the mozzarella. Fold together until evenly mixed. Add more seasonings to taste, if you wish.
  • Place squash boats, cut side up, on baking sheet. Spoon mixture evenly into boats. Sprinkle remaining mozzarella and Parmesan evenly over each.
  • Increase oven temperature to 425°F. Bake for 20 minutes or until piping hot. Then turn oven to broil, and broil squash until cheese is bubbly and golden, about 30 seconds.

Notes

Each serving contains: 366 calories; 24 g protein; 18 g total fat (7 g sat. fat, 0 g trans fat); 32 g total carbohydrates (12 g sugars, 5 g fiber); 440 mg sodium