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Satisfying Pasta-Like Dish Without Flour-Based Noodles

In the mood for a pasta-like dish without a large serving of refined carbs to weigh you down? If so, you'll definitely want to give this spaghetti squash and lentil recipe a try.

The flesh of this unique winter squash comes out as spaghetti-like strands when you cook it and gently run a fork through it. Because of its low carbohydrate and calorie counts, spaghetti squash is a wise substitute for conventional flour-based pastas in any circumstance.

Lentils are among nature's finest food choices for a healthy heart because they're abundant in folate, a vitamin that is essential to keeping your blood homocysteine at a healthy level.

Lentils are also rich in healthy protein, fiber, tryptophan, iron, and a number of other micronutrients that are needed for good overall health. - Ben Kim

Enjoy the many health benefits of eating lentils with this simple and delicious recipe for stewed lentils and tomatoes served over a bed of spaghetti squash.

This is a favorite of our family's - highly satisfying, and the kids love it!



For the "spaghetti"

1 medium sized spaghetti squash
Extra-virgin olive oil to drizzle

For the lentil bolognese sauce

1 onion, finely chopped
3 cloves garlic, crushed
2 carrots, finely chopped
1 zucchini, finely chopped
8 button mushrooms, finely chopped
1 medium sweet potato, peeled and chopped
3/4 cup of uncooked lentils (green or brown), rinsed
1 can of diced tomatoes (and the juice)
1 1/4 cup vegetable stock
4 tbsp tomato paste
Italian herbs to taste (such as basil, rosemary, oregano)
Splash of balsamic vinegar
Fresh Italian parsley



1. Preheat oven to 400 F. Cut spaghetti squash in half lengthwise. Scoop out seeds. Drizzle squash with a bit of olive oil and cover each half with tin foil; this will help keep the steam in. Roast in oven for 30-40 minutes until squash is softened. In the meantime....


2. In a large pot, heat 1 tbsp of olive oil over medium heat. Add chopped onions and garlic and sauté until soft.


3. Add the carrots, zucchini, mushrooms, and sweet potato and sauté for another 5 minutes or so. You can add a bit of vegetable stock to prevent sticking if needed.


4. Add the tomatoes, tomato paste, lentils, stock, mixed herbs, and splash of balsamic vinegar. Bring to a boil, reduce to low heat, cover and simmer for a couple of hours. Slow cooking softens the lentils and allows the flavours to develop.

Check a couple of times throughout cooking just in case you need to add a bit of liquid (either more stock or water).


5. Take your Spaghetti Squash and a fork and scrape the flesh out into a bowl - it will look like spaghetti as you scrape it.


6. Serve your spaghetti squash with your lentil bolognese over top and some Italian parsley either sprinkled on top or as a garnish.

Enjoy this pasta-less, pasta-like dish. :)


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