Spaghetti squash with vegan cheese sauce and smoked tofu

3 October 2018 - 11:04 by Martine in Lunch & Dinner
Tags: 
Time: preparation 15 minutes, cooking 45 minutes, total 60 minutes
Serves: 4 portions
Vegan spaghetti squash with cheese sauce and smoked tofu

Spaghetti squash is an oval shaped yellow or striped member of the pumpkin and squash family. The flesh has a lightly sweet nutty flavor and falls apart into noodle-like strands when cooked. This makes it a great lower carb alternative for noodles in various recipes. My favorite way to eat it is with a creamy sauce and some crispy tempeh bacon or smoked tofu.

The vegan cheese sauce in this recipe uses a tiny bit of flour to help it bind. This adds about 3 grams of carbs to the total of about 25 grams of net carbs per serving, making this more of a medium carb recipe. If you want, you can leave the flour out or substitute with a lower carb alternative. The texture will turn out a little different, but it will still be good.

It takes a little time to roast the squash, but otherwise, this is quite a quick and easy recipe. If you like doing meal prep, you can prepare the squash and sauce in advance. They will keep for about four days in the fridge. One squash usually makes about four servings.

Ingredients

  • 1 large spaghetti squash (at least 2 pounds)
  • 1 large or 2 small onions, minced
  • 2 tablespoons oil
  • 2 tablespoons wheat flour, corn starch or other binder (optional, without the sauce will be more runny)
  • 1/2 cup nutritional yeast
  • 1 teaspoon thyme
  • 1/2 teaspoon salt
  • 1 1/2 cup unsweetened soy or almond milk
  • 14 oz smoked tofu or tempeh bacon
  • Instructions

    Preheat the oven to 200 C / 400 F. Cut the squash into 1 inch rings and scrape out the seeds. Cover an oven rack or baking sheet with parchment paper, place the squash rings onto it and rub them with a little oil. Roast the squash for 50-60 minutes until soft, but not browned.

    Let the squash cool down a little until it is safe to handle. Scrape the flesh from the peel and shred it with a fork or your fingers to make 'spaghetti'. I usually don't manage to get very long thin strands, so just do the best you can. It will still taste good with shorter thicker pieces.

    In the mean time, make the cheese sauce. Sauté the onion in the oil until translucent. Add the flour, nutritional yeast, thyme, salt and milk. Stir well while you bring it to a boil. Turn down the heat and let the sauce simmer for another three minutes, so it can thicken en they onions cook a bit more.

    Fry the tofu or tempeh until browned and crispy. Divide the squash over four bowls or plates and serve with the sauce and the tempeh or tofu.

Vegan cottage cheese

25 September 2018 - 7:03 by Martine in Dips & Spreads
Tags: , , ,
Time: preparation 5 minutes, cooking 0 minutes, total 5 minutes
Serves: 300 grams
Vegan cottage cheese, low carb I always used to love cottage cheese and I only just found a good vegan alternative. Most vegan recipes use silken tofu, but I much prefer this version with regular firm tofu and unsweetened soy yogurt. It is has exactly the right texture and a lovely slightly savory, salty and sour flavor. It is also […]

Tasty tofu, five easy ways

3 July 2018 - 8:29 by Martine in Basics
Tags: , , ,
Homemade tofu Many older cookbooks (and even some new ones!) say tofu needs to marinade for hours or even days to flavor it. When I was just learning to cook vegan I tried that a couple times and I was always disappointed with the result. The tofu never got really flavorful, it tended to burn in the […]

Noodle salad with marinated eggplant

22 May 2018 - 12:33 by Martine in Lunch & Dinner
Tags: , ,
Time: preparation 10 minutes, cooking 20 minutes, total 30 minutes
Serves: 2 people
Low carb noodle salad with marinated eggplant, vegan This noodle salad is a new favorite in our house! It is bursting with Asian flavors from the juicy marinated eggplant and fried tofu. It is nice and quick to make too, especially if you marinade the eggplant in advance. Perfect for busy weeknights. I love this new way to prepare eggplant. It is very […]

Rutabaga mash-pot with greens, mushrooms and tempeh

18 May 2018 - 8:22 by Martine in Lunch & Dinner
Tags: , ,
Time: preparation 10 minutes, cooking 20 minutes, total 30 minutes
Serves: 2-3 people
Dutch mash-pot /stamppot, low carb vegan Dutch mash-pot (stamppot) is a traditional dish made from mashed potatoes and vegetables. It is similar to Irish colcannon. Many Dutch people still eat this at least once a week, especially in winter. It is like ultimate comfort food and it used to be one of my favorite meals when I was a child. It […]

Cheezy vegan broccoli soup

1 April 2018 - 10:14 by Martine in Lunch & Dinner
Tags: ,
Vegan cheese soup, low carb This vegan soup so really creamy, tasty and delicious, I just had to share it with you. The recipe was inspired by the Cheddary Broccoli Soup from Isa Does It by Isa Chandra Moskowitz. I am a huge Isa fan and this book is one of my favorites. She does nog have lot of low […]

Vegan protein pancakes, low carb

13 February 2018 - 21:56 by Martine in Breakfast
Tags: , , ,
Time: preparation 5 minutes, cooking 10 minutes, total 15 minutes
Serves: five pancakes for one person
Vegan protein pancakes, low carb I have long lamented the lack of a good low carb vegan pancake recipe. Thankfully my fellow Dutchy and low carb genius Alynda solved the problem, by tweaking my waffle recipe into pancakes. It never quite worked out when I tried to do that, so I’m really quite indebted to her. She shared this wonderful […]

Juicy seitan seaweed sausages

29 December 2017 - 8:01 by Martine in Basics, Snacks
Tags: ,
Time: preparation 20 minutes, cooking 40 minutes, total 60 minutes
Serves: 3-5 sausages
Seitan seaweed sausage, vegan In Holland, we have a famous vegan company called ‘the Dutch Weedburger’. The ‘weed’ in their burgers is seaweed and it’s totally delicious. Be sure to visit their restaurant if you are ever in Amsterdam. Recently they also started making seitan sausages with seaweed in them. It sounds weird, but the seaweed adds a delicious […]

Air-dried cashew-millet cheese, geotrichum culture

27 September 2017 - 10:25 by Martine in Snacks
Tags: ,
Time: preparation 45 minutes, cooking 15 minutes, total 60 minutes
Serves: 2 small cheeses
Cashew-millet cheese with geotrichum This is hands down the tastiest vegan cheese I’ve ever tried, bought or home-made! It is firm and creamy at the same time and has a lovely full goat-ish flavor. It tastes great in sandwiches or salads, but it really shines as part of a cheese platter where you can taste it on its own. […]

Low carb empanadas, vegan

11 September 2017 - 12:25 by Martine in Lunch & Dinner, Snacks
Tags: ,
Time: preparation 30 minutes, cooking 10 minutes, total 40 minutes
Serves: 8 empanadas
Low carb vegan empanadas Oh wow, these empanadas! They have crispy edges, crumbly buttery dough and a nice hearty filling. I didn’t think it would be possible to make something like this with low carb flour, let alone without gluten. I’m loving it. Once you get the hang of rolling out and shaping the dough, these are surprisingly easy […]
This website uses cookies to ensure you get the best experience on our website. Read our Privacy policy for more information.