1 small (1-1/2 to 2 pound) spaghetti squash, halved lengthwise
1/4 cup water
1 cup flat leaf Italian parsley, chopped
1 tablespoon olive oil
1 small yellow onion, diced small
2 to 3 cloves garlic, minced
2 cups sliced mushrooms
2 small zucchini, halved lengthwise and sliced into 1/4" half-moons
1 teaspoon dry basil
1 teaspoon dry oregano
1 pound can diced tomato, in its juice (low sodium)
2 tablespoons nutritional yeast flakes
salt, to taste
pepper, to taste
1 tablespoon flour, to thicken sauce
pan-toasted pinenuts (optional)
vegan "parmesan" sprinkles (optional)
1. Spaghetti Squash: In a shallow glass pie dish, place squash halves and water; microwave on high for 10 to 12 minutes, or until squash is "al dente" tender but still firm (do not overcook). Let cool on the cutting board for a few minutes so it's easier to handle. When the the squash is cool enough to touch, use a fork to pull the stringy "spaghetti" from the skin. Place in a bowl with parsley.
2. In a skillet, heat olive oil over medium heat. Add the onions and garlic; saute 3 minutes, or until the onion is translucent. Add the sliced zucchini, mushrooms, basil, and oregano; saute another 3 minutes, or until the vegetables begin to get tender. Add the diced tomatoes (with juice), nutritional yeast flakes, salt, and pepper; saute until heated through.
3. Stir in flour to help thicken the sauce, and then gently fold everything in the pan together until combined; simmer a minute or so. Add the spaghetti squash and parsley. Mix all the vegetables together into a thick ragu; simmer on low for a few minutes until ready to serve it up.
4. Garnish with crushed toasted pinenuts (if serving the dish for a nice dinner) or the vegan soy "parm" sprinkles that come in a can. Family size it by including garlic bread, a green salad and some olives on the table. Make it even heartier by adding some faux-meat balls!!!
5. Leftovers: To jazz up next-day leftovers, transfer to a casserole dish and top with vegan mozzarella, a layer of crushed pinenuts, leftover garlic bread crust crumbles - or a combination of any or all of these. Heat in the oven at 350 degrees Fahrenheit for 15 minutes or until hot.
Note: let me tell you that the NY flakes give this dish a kick of savory-ness that enhances all the Italian flavors and is highly recommended!!!
Source of recipe: I created this when I was craving Italian, but wanted a healthy, low-fat spaghetti dinner. All the colors of Italy are included, which makes for a really nice presentation.