Spaghetti Squash veggie medley with tofu
Spaghetti squash is a healthy, versatile and delicious substitute for spaghetti or any string-like pasta. It’s low in saturated fat, calories and cholesterol while being chockful of Vitamin C and B6, fiber and potassium. This dish is easy to prepare, delicious, can be served hot or cold, works well for lunch or dinner and makes leftovers for days. Add in slices of avocado or a dash of siracha for a little more pizzazz if so desired.
1 medium spaghetti squash (approximately 2-3 lbs)
1 cup each of asparagus, mushroom and brussel sprouts (all sliced into bite size pieces)
1 medium sweet potato (cut into bite size cubes)
1/2 cup red or sweet onion (chopped)
16 oz of precooked tofu (teriyaki or siracha flavors work nicely here)
3-4 cups of greens (Tuscan Kale holds up well or spinach)
2-3 teaspoons of parmesan-romano cheese or nutritional yeast to make vegan
Salt and pepper to taste
Preheat oven to 425 degrees.
Poke several holes in spaghetti squash for ventilation and microwave on high for 8-10 minutes (making it soft enough to slice in half). Once cooled, slice in half lengthwise and cut off ends. Remove pulp and seeds. Place cut sides down in a pan with just enough water to cover the bottom. Place in oven. In addition, place cut up sweet potatoes, brussel sprouts and tofu into a separate greased baking dish. Sprinkle with salt and pepper. Coat lightly with olive or avocado oil. Add into oven along side the spaghetti squash. Bake for approximately 30 minutes or until desired crispness.
In the meantime, sautee in olive oil or avocado oil, asparagus, onion, greens and mushrooms until soft and onions are translucent, approximately 8-10 minutes. Place in large bowl and set aside.
Once spaghetti squash, veggies and tofu are cooked, place sweet potatoes, tofu and brussel sprouts in the bowl with asparagus, onion, greens and mushrooms. Mix well.
Turn spaghetti squash over and take a fork to “shred” strands from the skin. They should fall off very easily. Break apart any bunches as you “shred” and add the strands to the bowl with the veggies. Once done, mix the veggies, tofu and spaghetti squash together. Sprinkle in parmesan-romano cheese or nutritional yeast. May serve immediately or keep as leftovers. This recipe makes enough for at least 4-6 servings.
**Trader Joes sells precut brussel sprouts and a ready to cook fresh asparagus-mushroom-onion mix to make prep time even faster.