“Spaghetti squash” is one of my most searched words when someone stumbles upon my blog. I have a great recipe for spaghetti squash cakes that is out of this world. So I’ve been on the lookout for more. Luckily, in the Jan/Feb issue of Everyday FOOD magazine, spaghetti squash was the hi-light veggie. Unfortunately, none of the recipes were vegan.
So what? I can transform any recipe into a vegan one right before your eyes!
My altered vegan recipe is the main print. Original is in blue. You can certainly mix and match for your comfort level!
Creamy spaghetti squash casserole:
Ingredients…try to find organic if possible:
- 1 cup vegetable broth (1 cup chicken broth)
- 1 cup coconut, almond, or soy milk..coconut works best (1 cup whole milk)
- 3 garlic cloves crushed
- 3 tablespoons coconut flour (3 tablespoons all purpose flour)
- 1 tBs coconut spread or Earth Balance spread…coconut spread works best for maximum creaminess (1 tBs unsalted butter)
- 3 tsp chopped fresh sage leaves
- 5 cups of roasted spaghetti squash…about 4 pounds (two small or one large)
- coarse sea salt and ground pepper
- 3/4 cup brown rice breadcrumbs (3/4 cup prepared bread crumbs)
- (2 tBs grated Parmesan cheese)
1. Roast spaghetti squash by placing on a baking pan, stabbing with a fork several times and baking at 350 degrees F for 1 hour 15 minutes. Slice open and remove seeds. The flesh will come out with a fork like spaghetti (hence the name) This can be done ahead of time and refrigerated for 1 day.
2. Preheat oven to 375 degrees F.
3. In a small pot bring broth, milk and garlic to a boil over medium -high and cook 1 minute. Pour into a medium bowl and whisk in flour until well combined.
4. In the pot, melt coconut spread (butter)and 2 tsp of sage and cook stirring 1 minute. Return broth mixture to pan and simmer until thickened (about 6 minutes) about 12 minutes. Cows milk version will thicken faster than coconut milk. The coconut flour won’t get very thick on the stove, but will thicken more while baking as it absorbs moisture.
5. Turn off heat. Add squash to sauce in pan and mix well seasoning with salt and pepper to taste. Transfer to 2 qt. casserole dish. Top with breadcrumbs and remaining 1 tsp sage (& Parmesan) mixture. Bake about 20-25 minutes.
Again, use the ingredients you feel comfortable with, but perhaps, just for fun, try an ingredient you’ve never worked with before. The easiest one is the Earth Balance spread. This is a 100% vegan spread that tastes like butter. It has no hydrogenated (bad) oils in it like margarine and no chemical preservatives. You can use it any way butter is used. You might just like it…
Serves 8 as a side dish. (or 4 as a main)
Savvy Sister’s version Servings 8 Per each serving: Calories 85 Fat: 3 g Protein: 1.5 g Carbs: 6g Sodium: 120 mg
Original version: Serving 8 Per each serving: Calories 124 Fat: 3.6 g Protein: 4 g Carbs: 6g Sodium: 150 mg
Please let me know how you liked it!
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