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  • Anika

Spaghetti Squash & Meatballs with Vegan Bolognese Sauce

Updated: Mar 14, 2018

If you haven't already tried my meatless meatballs, GIVE THIS A GO! Spaghetti squash is one of my FAVOURITE things to meal prep. I love it because it's filling, packed with antioxidants like B-carotene (great for the eyes) vitamin C and A!


I learnt the best way to cook spaghetti squash isn't actually by cutting it in half, its by cutting it in to rings (width-wise), the "noodle" form along this way and that way, when they're scraped out of the shell, they come out long and spaghetti-like! You'll want to lightly salt the spaghetti squash rings and let sit for 10-15 mins, you'll see the water being leached out, pat it off, and now its ready for the oven. Bake for 40 mins at 400F.

The vegan Bolognese sauce is so simple, and you probably have all these ingredients in your pantry already. All you need are onions, crushed tomatoes, sunflower seeds, and obviously, garlic. The meatballs are the kidney bean "meatballs" that I've posted earlier. If you want a reminder, click here.


Ingredients for the sauce:

1 diced white onion

1 cup crushed tomatoes (a can works fine)

4 cloves of garlic (minced) *PROTIP: use a handheld grater, its the easiest*

1/2 tsp paprika

1 tbsp oregano

2 tbsp olive oil

2-3 tbsp ground sunflower seeds

1/2 cup water

salt & pepper to taste


Steps

  1. In a medium sauce pan (make sure you have a lid). Warm the olive oil with half the oregano. heat until the oregano is fragrant on medium/high heat

  2. Add the onions and garlic, stir until onions are clear, and turn the heat down (low).

  3. Add the crushed tomatoes and water with the paprika. Stir and cover for 10 mins.

  4. Uncover, turn up the heat to medium, and stir in the ground sunflower seeds with the oregano. It should start to thicken up and look "meaty."

  5. So now, the waiting game, you have to stir the sauce for about 20 mins to ensure it doesn't burn. I assembled my meatballs while I was stirring this occasionally, and my squash was already in the oven. To make this sauce fast, make after you've made your meatball mixture. To prepare the whole dish in less than 2 hours, its the fastest way!

  6. After the sauce has thickens up, taste test for salt and pepper!

  7. Voila! Your sauce is made!

How I assembled the dish was by using a casserole dish. I placed all my fresh spaghetti squash noodles in the dish, cooked my meat balls and distributed them on top of the noodles. Then covered with this delicious sauce. (The dish is vegan up until this point)!!

OBVIOUSLY I'M NOT GOING TO FORGET THE CHEESE! I covered the whole dish with about 1/2 cup of grated Jack Cheddar and cooked for 10 mins and broiled for 3 (for crispy cheese). Delicious, easy, and all real ingredients! Give it a go! If you have questions, do not hesitate to ask!





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